Muscle-Up
Transition from a pull-up into a dip. Explosive strength and control. It works mainly the lats, chest and triceps, with help from the biceps, forearm flexors, front deltoid and rear deltoid.
In Flawless, Gold, the third of eight ranks, starts at 8 reps in one set for men aged 23–39 and 6 for women.
How to do Muscle-Up
- Hang from the bar with a false grip, wrists over the bar, and a slight backward swing to set up the pull.
- Pull explosively towards your stomach, not your chin, so the bar stays close and you rise above it.
- At the top of the pull lean forward over the bar, turning the pull into a push with the chest above the bar.
- Press to locked arms, then lower with control back through the transition and down to a full hang.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Lats | Latissimus dorsi |
| Primary | Chest | Pectoralis major |
| Primary | Triceps | Triceps brachii |
| Secondary | Biceps | Biceps brachii |
| Secondary | Forearm flexors | Flexores antebrachii |
| Secondary | Front deltoid | Deltoideus anterior |
| Secondary | Rear deltoid | Deltoideus posterior |
Muscle data from StrengthLog.
Why do it
- Back width and the V-taper
- Relative strength — you move your own bodyweight
- Strong grip and forearms as a bonus
Rep standards for Muscle-Up
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 4 | 3 |
| Gold | 8 | 6 |
| Platinum | 11 | 9 |
| Diamond | 15 | 12 |
| Obsidian | 19 | 15 |
| Painite | 23 | 18 |
| Antimatter | 38 | 30 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Muscle-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
See also: strength rank calculator.
Similar exercises
Questions
What muscles does Muscle-Up work?
It works mainly the lats, chest and triceps, with help from the biceps, forearm flexors, front deltoid and rear deltoid.
How do you do Muscle-Up?
Hang from the bar with a false grip, wrists over the bar, and a slight backward swing to set up the pull. Pull explosively towards your stomach, not your chin, so the bar stays close and you rise above it. At the top of the pull lean forward over the bar, turning the pull into a push with the chest above the bar. Press to locked arms, then lower with control back through the transition and down to a full hang.
How many reps of Muscle-Up is good?
In Flawless, Gold starts at 8 reps in one set for men aged 23–39 and 6 for women, Diamond at 15 and 12.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.