Slow Muscle Up

Muscles worked

Setup

1. Stand under a pull-up bar and apply a 'false grip' by placing the base of your palms on top of the bar with wrists flexed.
2. Hang with arms fully extended, maintaining a hollow body position by squeezing your glutes and bracing your abs.
3. Ensure your feet are together and slightly in front of your hips to create a stable, rigid lever.

How to do it

1. Inhale to create intra-abdominal pressure, then pull your chest toward the bar slowly, keeping your elbows tucked close to your sides.
2. As your lower chest reaches the bar, lean your shoulders forward over the bar to transition from the pull to the dip position.
3. Exhale as you press your body upward until your arms are fully locked out at the top of the dip.
4. Lower yourself back down with a 3-4 second tempo, reversing the transition and pull phases with perfect control.

Form checklist

• Maintain the false grip throughout the entire movement to facilitate the transition.
• Keep the core braced to prevent any kipping, swinging, or leg drive.
• Ensure the transition is a smooth, continuous roll rather than a jerky movement.
• Keep elbows tucked in toward the ribs during the dip phase to protect the shoulders.

Pro tips

• Think about pulling the bar down to your belly button rather than pulling your chin to the bar to create the necessary clearance for the transition.
• Squeeze the bar as hard as possible to maximize irradiation and forearm stability during the wrist roll.

Make it harder

• Perform the movement on gymnastic rings to introduce a significant stability challenge for the shoulders and core.
• Wear a weighted vest to increase the resistance during both the pulling and pushing phases.

Frequently asked

What muscles does the slow muscle up work?

The slow muscle up primarily targets the lats, pectorals, and trapezius, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.

What equipment do you need for the slow muscle up?

The slow muscle up uses pull up bar.

Is the slow muscle up good for beginners?

The slow muscle up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Battling Ropes High WavesIntermediate · lats, pectorals, and trapezius
• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius