Muscle Up.

Make every rep count.

1. 01

   Start hanging from the bar in a false grip (wrists over the bar), shoulders active (don’t shrug and hang loose), legs steady.

2. 02

   Pull hard: drive your elbows down and back, bringing your chest up and slightly behind the bar—keep the bar close to your body.

3. 03

   As your chest reaches the bar and the pull starts to slow, transition quickly: lean your torso forward, rotate your wrists over, and bring your elbows up and around the bar.

4. 04

   Land in a solid top support and move straight into the dip: chest up, elbows tracking back, then press to full lockout.

5. 05

   To come down, reverse under control: tip forward, “flip” the elbows back behind you, and lower into the pull-up position.

6. 06

   Lower slowly to a dead hang with control, reset your shoulders and grip, and repeat for your target reps.