How to Do Bodyweight Muscle Up

Bodyweight Muscle Up is a back exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bodyweight Muscle Up

  1. 01Hang from a pull-up bar using a false grip or a standard overhand grip slightly wider than shoulders.
  2. 02Pull yourself upward and slightly away from the bar using an explosive pull-up motion.
  3. 03Drive your chest over the bar by leaning forward as your pull reaches its peak height.
  4. 04Transition into the bottom of a dip and press your body upward until your arms are fully locked out.
  5. 05Lower yourself back down with control through the dip and the pull-up phases to the start.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Muscle Up

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Initiate the pull early and transition your chest over the bar with a fast sit-up motion to catch in the dip position.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Muscle Up questions

What muscles does Bodyweight Muscle Up work?

Bodyweight Muscle Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Bodyweight Muscle Up correctly?

Hang from a pull-up bar using a false grip or a standard overhand grip slightly wider than shoulders. Pull yourself upward and slightly away from the bar using an explosive pull-up motion. Drive your chest over the bar by leaning forward as your pull reaches its peak height. Transition into the bottom of a dip and press your body upward until your arms are fully locked out. Lower yourself back down with control through the dip and the pull-up phases to the start.

What is the A90 coach tip for Bodyweight Muscle Up?

Initiate the pull early and transition your chest over the bar with a fast sit-up motion to catch in the dip position.

Is Bodyweight Muscle Up suitable for beginners?

Bodyweight Muscle Up is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Muscle Up?

No. Bodyweight Muscle Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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