WhatWorksWhat.
Lats

Muscle-up

Pulling phase like a tight chin-up, transition like a folded-up triceps press.

Complexity · Highcalisthenicsadvanced+Pull-up bar
Check Your Form
  • Abs
  • Biceps
  • Chest
  • Lats
  • Lats - Lower lats
  • Lats - Upper lats
  • Rear delts
  • Triceps
  • Upper lats
  • Lower lats

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper lats

    Hit

    Width - hit by wide grip vertical pulls.

  • Lower lats

    Hit

    Thickness - hit by close grip and pullovers.

The movement

Get it right, not roughly right.

Optimal form

6:23· The Movement Athlete

The ULTIMATE Muscle-Up Progressions ( Part 01 )

Dead hang

Chest to bar

Aggressive false-grip pull-up. As the bar reaches the chest, lean forward over the bar and transition the elbows to point down. Press up to straight arms.

Common mistakes

  • Trying without 10+ strict pull-ups and 10+ dips first - guaranteed shoulder problem.
  • Kipping wildly - most gyms call this a 'crossfit muscle-up' and ban it on safety grounds.

Where you should feel it

Pulling phase like a tight chin-up, transition like a folded-up triceps press.

Injury risk · 6/10

SafetyThe transition is where shoulders get hurt. Don't attempt under 10 strict pull-ups + 10 strict dips, and never kip your first reps.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains lats. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Ring muscle-up

    Gymnastic rings.

    100% on target

    On target

    More stability cost.

  • Assisted muscle-up with band

    Band loop around the foot.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Doorway Pec Stretch

    Forearm against doorway, elbow at shoulder height. Step the same-side foot through. 45s per side.

    ChestFront delts

  • Lat Hang

    Dead hang from a bar, fully relaxed shoulders. 30–60s. Decompresses everything pulling-related.

    LatsRhomboids

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

Coach note

Don't program this. Either you can already do one, or you should be training your pull-up + dip strength independently first.