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Visual demonstration of the Bodyweight Muscle-Up exercise

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Difficulty
Advanced
Movement type
Strength
Primary muscles
Chest Upper back Shoulders
Secondary muscles
Biceps Triceps
Equipment
Pull-up bar
Exercise guide

Bodyweight Muscle-Up

4 steps Updated 29/08/2026

Bodyweight Muscle-Up is a bodyweight exercise targeting Back (Latissimus Dorsi, Rhomboids), Chest (Pectoralis Major) using Pull Up Bar.

Step by step

How to perform it

  1. Start by hanging from a bar with your arms fully extended and your body straight.
  2. Pull yourself up explosively, transitioning from a pull-up to a dip position above the bar.
  3. Push your body up until your arms are fully extended above the bar.
  4. Lower yourself back down to the starting hanging position in a controlled manner. Repeat the movement for the desired number of repetitions.
Continue from here
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Last updated: 29/08/2026

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Bodyweight Muscle-Up

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