3D model, camera rotation and male or female body are in Pro.
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Muscle-up
From a hang to above the bar in one movement: a high pull, the wrists roll over the bar and a press out like a dip. The strict version, no swing.
- Level
- Elite
- Equipment
- Pull-up bar
- Measure
- reps
- Tempo
- x-1-3-0 (down, pause, up, pause)
latsbackbicepschesttricepscore
Technique
- A grip with the thumb over the bar (false grip) makes the transition easier.
- Pull fast and toward the stomach, at the highest point lean the chest over the bar and roll the wrists.
- From bent-arm support press to lockout, come down the same way.
Common mistakes
- A big leg swing: that is not a strict muscle-up.
- Going over one elbow at a time: the asymmetry loads the shoulders.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
$7.99 / month or $59.99 / year