---
title: "Bodyweight Muscle-up"
description: "Start by hanging from a bar with your arms fully extended and your body straight."
locale: en
slug: bodyweight-muscle-up
url: "https://hi.fitness/exercises/bodyweight-muscle-up"
primaryMuscle: "Lats"
secondaryMuscles: ["Biceps","Front delts","Mid chest","Triceps"]
equipment: ["Pull-up bar"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/fc835394-bodyweight-muscle-up.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Bodyweight Muscle-up

Start by hanging from a bar with your arms fully extended and your body straight.

## How to do it

1. Start by hanging from a bar with your arms fully extended and your body straight.
2. Pull yourself up explosively, transitioning from a pull-up to a dip position above the bar.
3. Push your body up until your arms are fully extended above the bar.
4. Lower yourself back down to the starting hanging position in a controlled manner. Repeat the movement for the desired number of repetitions.

## Form tips

- Engage your core and maintain a straight body line to ensure proper form.
- Use an explosive pull-up motion to help transition from below the bar to above the bar.
- Focus on a controlled descent to avoid straining your muscles and joints.

## Similar exercises

- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Lying Pull Over with Resistance Band Cable](https://hi.fitness/exercises/lying-pull-over-with-resistance-band-cable) - Lats · Resistance band
- [Band Kneeling Lat Pulldown](https://hi.fitness/exercises/band-kneeling-lat-pulldown) - Lats · Resistance band
- [Superman Pulls](https://hi.fitness/exercises/superman-pulls) - Lats · Bodyweight
- [Suspension Trainer with Grips Pull-up](https://hi.fitness/exercises/suspension-trainer-with-grips-pull-up) - Lats · Suspension trainer
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- [Ski Ergometer Cross Country Ski Pullover Pull](https://hi.fitness/exercises/ski-ergometer-cross-country-ski-pullover-pull) - Lats · Cardio machine
- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar