Muscle Up
The muscle-up is an advanced functional exercise that combines a high, explosive pull-up with a rapid transition into a straight-bar dip. It targets the entire upper body, specifically the lats, triceps, and chest, while requiring significant power and coordination.
Because the muscle-up places high stress on the elbows and shoulders, the AI analyzes your recovery metrics like HRV and resting heart rate to determine if you are physiologically primed for this high-intensity skill work. By tracking your rep performance and RPE, the app can detect fatigue early to prevent form breakdown—specifically the 'chicken wing' compensation—adjusting your volume in real-time to keep your joints safe while building explosive power.
Form Cues
- Use a false grip with knuckles rotated forward over the bar
- Pull explosively aiming to bring your belly button to the bar
- Drive your elbows high and forward rapidly to transition
- Lean your chest forward over the bar to catch the dip
- Press firmly to full arm extension at the top
- Don't let one elbow rise over the bar before the other
- Don't start the movement with bent elbows
- Don't flail your legs wildly for momentum
- Don't drop down uncontrollably during the descent
Common Mistakes
- Chicken-winging (asymmetrical transition)
- Insufficient pulling speed or height
- Failing to maintain a false grip
- Lack of forward lean during the dip
Muscles Worked
This exercise is a comprehensive upper-body builder, primarily engaging the latissimus dorsi and biceps during the initial explosive pull. The transition and lockout heavily recruit the triceps, anterior deltoids, and pectorals, while the core works continuously to stabilize the body through the changing center of gravity.
Primary
Secondary
Get Personalized Coaching for Muscle Up
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.