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Lats

Muscle Up

Muscle Up (Start)Muscle Up (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A gymnastic pull in which you pull yourself above the bar and then press out to straight arms on top, linking a pull-up and a dip.

Strength
Primary musclesLats
Secondary musclesAbdominalsBicepsForearmsMiddle BackShouldersTrapsTriceps

Energy burned

≈ 33 kcalFor 3 × 8–12, rest 90s · ≈ 5.8 kcal/min

Estimate range 25–41 kcal (±25 %)

Muscle mass worked21 %
Effort during a set10.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hang from a bar with a false grip or secure overhand grip, hands about shoulder width.
  2. 2Start from a dead hang with your core braced.
  3. 3Squeeze your legs together.

How to perform

  1. 1Pull explosively, driving your chest toward the bar while moving your hips back.
  2. 2Lean forward and rotate your wrists over the bar as you transition.
  3. 3Press your arms straight until you are supported above the bar.
  4. 4Lower yourself slowly back through the transition to a full hang.

Alternatives

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Stretches for Lats

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