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Muscle up with grip change

Exercise preview

Muscle up with grip change

Advanced10 repsNo jumping

Muscles worked

BicepsTricepsLatsLower chest

You need

Pull-up bar

How to do it

  1. You start in a supine pull up position.
  2. As you pass the bar, release your hands and switch to a pronated grip, so that the second part of the muscle up is a bar dip with a pronated grip.

Exercise demonstration from Calisteniapp, used under licence.