Exercise guide
Muscle Up
The ring Muscle-Up combines a pull-up, a transition over the rings, and a dip. The lats, middle back, biceps, shoulders, triceps, forearms, traps, and abdominals all contribute to the full movement.
Training context
Why the Muscle-Up Is an Advanced Exercise
The transition requires enough pulling height and ring control to move the shoulders above the hands. Strong pull-ups and deep ring dips should be developed before attempting complete repetitions.
Bands, low-ring transitions, and assisted repetitions can help practice individual phases. Fatigue should not be allowed to turn the transition into an uncontrolled shoulder position.
Technique overview
Pull the rings high before leaning over them
Use a secure false grip and pull the rings toward the ribs or armpits. Keep them close as the shoulders move forward and the elbows travel behind the body. Establish the bottom of the dip, press to support, and reverse each phase carefully during the descent.
Treat this as an overview and use a range, pace, and setup you can control.