Muscle Up

Muscle Up gif

Coach's Tips


How to Muscle Up

Starting Position

1. Start in a dead hang position on the bar with arms straight and hands slightly wider than shoulder width apart.

2. Keep your feet together and squeeze your glutes and quads to maintain a straight line from your head to your heels.

Proper Form

1. Pull your body up by engaging your lats and core.

2. As your chest approaches the bar, push your chest up and away from the bar and pull your elbows down and back.

3. As you reach the top of the movement, bring your feet up to the bar while still keeping your hands on the bar.

4. Push your body away from the bar to complete the movement.

Breathing Technique

1. Inhale as you pull your body up to the bar.

2. Exhale as you push your body away from the bar.


1. Make sure to keep your core engaged throughout the movement to maintain a straight line from your head to your heels.

2. Avoid swinging your body or using momentum to complete the movement.

3. If you are a beginner, start with a pull-up and progress to an assisted muscle up.

4. If you are having difficulty, use a resistance band to help you complete the movement.

Curious about a Core workout plan that includes the Muscle Up

Muscle Up Alternatives

Muscle Up vs

Get Personalized Plans
& Detailed Guidance

Banner Image