Muscle-Up

What it is

This advanced movement combines a pull-up and a dip, lifting your body above a set of rings in one fluid motion. It primarily develops the latissimus dorsi, the large muscles of your back. You will also strongly engage your abdominals, biceps, and shoulders. This exercise demands significant upper body strength and coordination.

Technique tips

• Focus on a strong false grip to start the movement.
• Initiate with a powerful pull, aiming to get your chest to the rings.
• Transition smoothly from the pull-up to the dip phase.
• Keep your elbows close to your body during the dip.
• Control your descent back to the starting position.
• Practice false grip pull-ups and ring dips as separate drills.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.