Bodyweight Training

Muscle-Up Transition Pull-Up exercise

A pull-up focusing on the transition phase of the muscle-up to build strength and technique for the full move.

Muscle-Up Transition Pull-Up exercise demonstration

How to perform Muscle-Up Transition Pull-Up

  1. Hang from a pull-up bar with a slightly wider than shoulder-width grip.
  2. Pull up explosively toward the bar.
  3. As your chest reaches bar level, start turning your wrists over.
  4. Transition your chest over the bar, mimicking a muscle-up movement.
  5. Return to the hang with control.
  6. Repeat the pull and transition movement.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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