Muscle Up is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: chest, triceps, core. Equipment: bodyweight, other. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Hang from the bar at shoulder width and build a slight front-to-back swing
Pull explosively to bring your chest above bar level
At the top of the pull, quickly roll your elbows over the bar for the transition
With your chest over the bar, lock out your arms as in a dip
Reverse the phases to come down under control

Coaching tip

Using a false grip (wrist over the bar) makes the transition phase much easier.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Pull-Up, Chin-Up
Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row

More back exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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