Lats exercise · body weight
Muscle Up
The 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, chest
- Equipment
- Body weight
- Body part
- Back
How to do the muscle up
- Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- Engage your core and pull your body up towards the bar, leading with your chest.
- As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
- Reverse the movement by slowly lowering yourself back down to the starting position.
- 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 chest work as secondary muscles. See all lat exercises or every bodyweight exercise.
