Exercise 0558 · REF pM07UxU

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Kipping Muscle Up

Category

Back

Equipment

Body Weight

Target

Lats

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The kipping muscle-up uses body momentum and a hip snap to help transition from a pull-up into a dip on top of the bar, which is what lets people do it well before they'd have the strict pulling and pressing strength for a strict muscle-up. It's a skill move first and a strength move second — timing the kip with the transfer matters more than raw pulling power.

How to Do the Kipping Muscle Up

1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Engage your core and use a swinging motion to generate momentum.
3. As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
4. 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.
5. Lower yourself back down to the starting position by bending your arms and controlling the descent.
6. Repeat for the desired number of repetitions.

Muscles Worked

The Kipping Muscle Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Triceps, Shoulders, Core.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Kipping Muscle Up work?

The Kipping Muscle Up primarily targets the lats, with the biceps and triceps, shoulders, core assisting.

What equipment do I need for the Kipping Muscle Up?

The Kipping Muscle Up is done with no equipment — just body weight.

What's a good alternative to the Kipping Muscle Up?

If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.