Muscle-up

The muscle-up begins with the arms extended above the head, gripping a hold in the overhand pull-up position.

To dismount, the arms are bent at the elbow, as in a dip, and the body is lowered to the floor, and the exercise can be repeated.

The legs swing (kip) up and provide momentum to assist in the explosive upward force needed to ascend above the bar.

When rings are used, an advanced position known as the "false grip" must be performed in order to transition smoothly from the pull-up to the dip.

True to its name, the muscle-up targets a large number of muscle groupings in the back, shoulders, arms, and core.