Lats exercise · body weight
Kipping Muscle Up
The kipping muscle up is a bodyweight exercise that targets the lats, with the biceps, triceps and shoulders assisting.
- Target muscle
- Lats
- Also works
- Biceps, triceps, shoulders, core
- Equipment
- Body weight
- Body part
- Back
How to do the kipping muscle up
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and use a swinging motion to generate momentum.
- As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
- Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
- Lower yourself back down to the starting position by bending your arms and controlling the descent.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lats. The biceps, triceps, shoulders and core work as secondary muscles. See all lat exercises or every bodyweight exercise.
