# Muscle Up - Forge Exercise Library

## Quick Answer

The muscle up on a bar is a challenging bodyweight exercise that combines a pullup with a dip, requiring significant upper body strength, coordination, and technique. It primarily targets the lats, with secondary emphasis on the bicep, tricep, and forearms.

**Details:**
- **Body Part:** Back
- **Equipment:** Body Weight
- **Target Muscle:** Lats
- **Secondary Muscles:** Biceps, Triceps, Forearms
- **Difficulty:** Advanced
- **Category:** Strength

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## How to Perform Muscle Up

1. Start by hanging from a bar with your palms facing away from you and your arms fully extended.
2. Engage your core and pull your body up towards the bar, leading with your chest.
3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
6. Repeat for the desired number of repetitions.

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## Browse Related Exercises

- **[More Back Exercises](https://forgetrainer.ai/exercises/back)**
- **[More Body Weight Exercises](https://forgetrainer.ai/exercises/equipment/bodyweight)**
- **[More Lats Exercises](https://forgetrainer.ai/exercises/muscle/lats)**

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