Muscle Up

Level: intermediate

Equipment: other

Force: pull

Mechanic: compound

Core muscles: lats

Secondary muscle: abdominals, biceps, forearms, middle back, shoulders, traps, triceps

Instructions:

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.

Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. ...

Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley wit...

Grasp the pull-up bar with a shoulder width underhand grip. Now hang with your arms fully extended and stic...