Muscle Up

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How to do it

False grip on the rings, base of the palm over the ring. Pull strictly with the elbows driving to your sides and, as you reach chest height, bring the rings to your armpits by rolling your shoulders forward and tucking your head; from there, press to a locked elbow. It is two exercises back to back: a high pull-up and a dip. **Do not attempt it without owning both separately**, because the transition is where shoulders get hurt. The classic mistake is the grip: without a false grip the wrist cannot get over the ring.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Biceps, Forearms, Shoulders, Triceps

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