Muscle-Up (advanced skill — build strict pull-ups and dips first)
An advanced skill that combines a pull-up with a dip in one continuous motion to bring your torso above the bar. Build strict pull-ups and dips first.
Equipment: Pull-up bar
How to do it
- 1Start from a hang and pull explosively, driving your chest toward the bar and your elbows forward as you rise.
- 2As your torso clears the bar, quickly transition by leaning forward over the bar.
- 3Press down through your hands to finish in a support position above the bar, arms extended.
Common mistakes
- Attempting this without a solid base of strict pull-ups (10+) and dips (8-12) first.
- Trying to muscle through the transition with the arms instead of using the pulling momentum to drive it.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Muscle-Up (advanced skill — build strict pull-ups and dips first) safe for beginners?
The Muscle-Up (advanced skill — build strict pull-ups and dips first) is tagged advanced, meaning it generally works best once you already have some pull training experience. If you're new to training, building a base with the Pull-Up first is a reasonable place to start.
See the Pull-UpWhat muscles does the Muscle-Up (advanced skill — build strict pull-ups and dips first) work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have pull-up-bar for the Muscle-Up (advanced skill — build strict pull-ups and dips first)?
The Barbell Bent-Over Row targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have pull-up-bar available.
See the Barbell Bent-Over RowRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.