Kipping Muscle Up

Body part

Back

Target muscles

Lats

Primary muscles

Biceps

Secondary muscles

Equipment

No equipment — bodyweight

Sports fields

How to perform it

Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and use a swinging motion to generate momentum. As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement. Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms. Lower yourself back down to the starting position by bending your arms and controlling the descent. Repeat for the desired number of repetitions.