Kipping Muscle Up

How to do the Kipping Muscle Up

1. Grip the rings using a false grip, with the base of your palms on top of the rings.
2. Begin with a movement swinging your legs backward slightly.
3. Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
4. Maintaining control and stability, extend through the elbow to complete the motion.
5. Use care when lowering yourself to the ground.

Muscles worked

Role	Muscles
Primary	lats
Secondary	abs, biceps, forearms, middle back, shoulders, traps, triceps
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chin-Up Bodyweight V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Pullups Bodyweight Bent-Arm Barbell Pullover Barbell Close-Grip Front Lat Pulldown Cable Machine

Easier than the Kipping Muscle Up

Same movement pattern, lower entry difficulty — work up from here.

Chin-Up beginner · Bodyweight Close-Grip Front Lat Pulldown beginner · Cable Machine Underhand Cable Pulldowns beginner · Cable Machine

Superset the Kipping Muscle Up with

Opposing chest and shoulders work — alternate sets without extra rest.

Dips - Chest Version chest Front Plate Raise shoulders Battling Ropes shoulders Sled Overhead Backward Walk shoulders

Common questions

What muscles does the Kipping Muscle Up work?

The Kipping Muscle Up primarily works the lats, with the abs, biceps, forearms, mid back, shoulders, traps, and triceps as secondary movers. Muscle Up, Rope Climb, and Side To Side Chins train the same muscle, across 7 equipment types.

What equipment do you need for the Kipping Muscle Up?

The Right Equipment. Without the right equipment, Chin-Up, V-Bar Pullup, and Wide-Grip Rear Pull-Up train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Kipping Muscle Up suitable for beginners?

It is rated intermediate. Start with Chin-Up, Close-Grip Front Lat Pulldown, and Underhand Cable Pulldowns and work up.

Where should the Kipping Muscle Up go in a workout?

Early — the Kipping Muscle Up is compound, working 8 muscle groups, so run it first or second while you are fresh, then superset Dips - Chest Version and Front Plate Raise later.

Similar exercises

Muscle Up Other Equipment Rope Climb Other Equipment Side To Side Chins Other Equipment Chin-Up Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine