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No-dip muscle up

Exercise preview

No-dip muscle up

Advanced10 repsNo jumping

Muscles worked

BicepsLats

You need

Pull-up bar

How to do it

  1. Get into a pull up bar position.
  2. Perform a muscle up, but once you reach the transition above the bar, don't complete the bottom, but instead lower yourself back down to complete a repetition.
  3. This variation avoids any pushing work and focuses solely on the technical and pulling aspect.

Exercise demonstration from Calisteniapp, used under licence.