This advanced bodyweight movement is for FitnessTracker users training on rings. The muscle-up teaches powerful pull mechanics and body awareness.
Instructions
- Start hanging from gymnastic rings using a false grip (wrists draped over the rings).
- Swing your legs backward slightly, then drive them forward to create momentum.
- Pull forcefully upward with both arms as your legs swing, bringing your chest toward the rings.
- Transition by rotating your shoulders forward and bringing the rings close to your armpits.
- Press your body above the rings into a dip position, then extend your elbows to complete the rep. Lower carefully with control.
Related Muscle Groups
- Lats
See exercises for Lats · Learn about the Lats - Abs (secondary)
See exercises for Abs · Learn about the Abs - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Traps (secondary)
See exercises for Traps · Learn about the Traps - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps