Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

Muscle-Up

BodyweightCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Upper back & lats, Chest, Triceps

Also biceps, abs

You need

Pull-up bar

How to do itPictures · 3 steps
1Hang
2Pull
3Press up
Main musclesAlso working
  1. 1Explosive pull to your lower chest
  2. 2Turn your wrists over the bar fast
  3. 3Press up to straight arms

Most common mistake

Getting one arm over at a time (the chicken wing).

Watch a demo

Good for

  • Carries straight over to functional
B
For functional
#35 of 45
See the full list →
Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
TransferExcellent
Injury protectionFair
PracticalityFair

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • AFront SquatBarbell
  • APush PressBarbell
  • AKettlebell SwingKettlebell
  • SPull-UpBodyweight

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