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Back · Body Weight
Bodyweight Muscle-Up
Bodyweight Muscle-Up is an advanced compound strength exercise that works the lats (back), with the biceps and triceps assisting. It needs only a pull-up bar. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Back · Latissimus Dorsi, Rhomboids
- Chest · Pectoralis Major
- Shoulders · Deltoids
Secondary muscles
- Biceps · Biceps Brachii
- Triceps · Triceps Brachii
How to do Bodyweight Muscle-Up
- Start by hanging from a bar with your arms fully extended and your body straight.
- Pull yourself up explosively, transitioning from a pull-up to a dip position above the bar.
- Push your body up until your arms are fully extended above the bar.
- Lower yourself back down to the starting hanging position in a controlled manner. Repeat the movement for the desired number of repetitions.
Form tips
- Engage your core and maintain a straight body line to ensure proper form.
- Use an explosive pull-up motion to help transition from below the bar to above the bar.
- Focus on a controlled descent to avoid straining your muscles and joints.
Bodyweight Muscle-Up alternatives
More lats exercises
Bodyweight Muscle-Up FAQ
What muscles does Bodyweight Muscle-Up work?
Bodyweight Muscle-Up mainly works the lats in the back (Latissimus Dorsi, Rhomboids, Pectoralis Major and Deltoids). The biceps and triceps work as secondary muscles.
What equipment do you need for Bodyweight Muscle-Up?
You need only a pull-up bar.
How many sets and reps of Bodyweight Muscle-Up should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Muscle-Up good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Bodyweight Muscle-Up burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Bodyweight Muscle-Up?
Other exercises for the lats include Band Pull Up, Suspension Trainer With Grips Pull-Up, Assisted Pull Up and Assisted Pull Up Normal Grip.
For developers
Use Bodyweight Muscle-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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