Muscle Up

A intermediate strength exercise for the lats, done with a other equipment.

Main muscles: Lats
Also works: Abs, Biceps, Forearms, Upper back, Shoulders and Triceps
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Muscle Up

Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
Maintaining control and stability, extend through the elbow to complete the motion.
Use care when lowering yourself to the ground.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Muscle Up

Questions

What muscles does the Muscle Up work?

Mainly the lats, with the abs, biceps, forearms, upper back, shoulders and triceps helping.

Is the Muscle Up good for beginners?

It's rated intermediate. Beginners can build up to it with Band Assisted Pull-Up first.

What can I do instead of the Muscle Up?

Good alternatives that train the lats: Gironda Sternum Chins, Kipping Muscle Up, London Bridges or Rocky Pull-Ups/Pulldowns.

How many sets and reps of the Muscle Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).