An explosive pull-to-press performed on a pull-up bar or rings that combines a pull-up and a dip, mainly working the lats and upper back while loading the triceps. It uses assistance as needed to complete the full movement.
How to do the Assisted Muscle Up#
- Set up assistance (band or assisted station) and grip the bar or rings with a firm overhand or ring grip; start from a dead hang with shoulders slightly active.
- Pull forcefully, driving your chest upward and your elbows back to generate height for the transition.
- As your chest reaches the bar/rings, rotate your hands and shift your torso over the handles to move into the top of the dip.
- Press down through the hands to extend the elbows until your arms are straight and locked at the top.
- Lower yourself under control back to a dead hang, re-establish the grip, and repeat.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Triceps (Triceps Brachii)
- Secondary: Biceps (Biceps Brachii), Chest (Pectoralis Major), Front delts (Anterior Deltoid), Abs (Rectus Abdominis), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Relying on excessive kip or leg swing instead of controlled pulling power.
- Failing to bring the chest over the bar, which stalls the transition.
- Allowing the shoulders to collapse at the top instead of locking out the elbows.
- Using a grip width that prevents a smooth hand/wrist transition over the bar.
