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A Muscle-Up is an excellent general conditioning exercise, which engages most of the arm, shoulder, back, and core musculature.
- Find a horizontal bar or rail about a foot over your head.
- Grasp the rail, palms oriented away from you, and perform a pull-up
- At the highest extent of your pull-up, shift one of your arms up so that your palm is on top of the bar, facing downwards and your elbow is facing generally upwards.
- Shift your other arm into the same position, and straighten your arms.
- Step 3 is often the hardest to learn. One tip is to put your wrists further over the rail than normal before you start the movement. In a normal pull-up, the backs of your hands are facing you, but in this case you want them to face upwards at a 45 degree angle (approx.).
- Perform steps 2 and 3 as quickly as you can to gain and preserve momentum.
- Beginners should focus on grip strength, pull-ups, and dips before moving to muscle-ups.