Kipping muscle up

How to do it

1. 1Start hanging from a pull‑up bar with a pronated grip, hands slightly wider than shoulder width.
2. 2Engage your core and use a swinging motion to generate momentum.
3. 3As you swing forward, pull your chest toward the bar, using your lats and biceps to initiate the movement.
4. 4Continue the upward motion until your chest reaches the bar, then transition into a dip by pushing down on the bar and extending your arms.
5. 5Lower back to the starting position by bending your arms and controlling the descent.
6. 6Repeat the desired number of repetitions.

More lats exercises

• Weighted muscle upWeighted
• Mixed grip chin-upBodyweight
• Band kneeling one arm pulldownResistance band
• Barbell pullover to pressBarbell
• Band assisted pull-upResistance band
• Muscle-up (on vertical bar)Bodyweight
• Muscle upBodyweight
• Wide grip pull-upBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.