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Bodyweight Muscle-up
The Bodyweight Muscle-up is a bodyweight exercise that targets the back, with the biceps assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Back
- Also works
- Biceps
- Equipment
- Bodyweight
- Body part
- Back
Step by step
- Hang from the bar with a shoulder-width overhand grip, arms fully extended.
- Engage your core and pull explosively upward, bringing your chest toward the bar.
- As you reach the top of the pull, transition by leaning your chest over the bar.
- Drive your elbows down and behind you to push your body upward into a dip position above the bar.
- Lock out your arms at the top of the movement.
- Lower yourself back to the starting hanging position with control.
- Repeat for the desired number of repetitions.
Related exercises
One of 800 exercises in Bravel
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