Bodyweight Muscle Up

Category

Calisthenics

Difficulty

Pro

Equipment

Pull-up Bar

Primary muscles

Latissimus Dorsi, Rhomboids, Pectoralis Major, Deltoids

Secondary muscles

Biceps Brachii, Triceps Brachii

How to do it

1. Hang from a pull-up bar with an overhand grip, slightly wider than shoulder-width.
2. Perform an explosive pull-up while leaning back slightly.
3. As your chest reaches the bar, quickly transition by driving your elbows down.
4. Press yourself up above the bar to full arm extension and lower down with control.

Form tips

• Use slight momentum to start, but not too much
• Explosive pull, then quick transition
• Keep core tight throughout movement
• Focus on coordinated work of back, shoulders, and triceps