Kipping Muscle Up

An intermediate strength exercise for the back, abs, biceps, forearms, shoulders and triceps.

Movement guide

Kipping Muscle Up

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Abs · Biceps · Forearms · Shoulders · Triceps

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Band Assisted Pull-Up demonstrated on the 3D figure

3D demoBand Assisted Pull-UpBeginner · Other / check instructions + Pull-up bar

Similar move, beginner grade.

This move

Kipping Muscle UpIntermediate · Other / check instructions

Intermediate grade (source-assigned).

Harder option

Mixed-grip chin-up demonstrated on the 3D figure

3D demoMixed-grip chin-upAdvanced · Pull-up bar

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Grip the rings using a false grip, with the base of your palms on top of the rings.
Begin with a movement swinging your legs backward slightly.
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.
Maintaining control and stability, extend through the elbow to complete the motion.
Use care when lowering yourself to the ground.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Abs, Biceps, Forearms, Shoulders, Triceps.

Equipment

Other / check instructions

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

3D demoMuscle-upExpert · Pull-up bar

Muscle snatch demonstrated on the 3D figure

3D demoMuscle snatchIntermediate · A barbell

Towel one-arm chin-up demonstrated on the 3D figure

3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructions

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Rocky Pull-Ups/Pulldowns demonstrated on the 3D figure

3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up bar

Side To Side Chins demonstrated on the 3D figure

3D demoSide To Side ChinsIntermediate · Other / check instructions + Pull-up bar

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Questions people ask

What muscles does the Kipping Muscle Up work?

Mainly the back, with help from the abs, biceps, forearms, shoulders and triceps.

What equipment do I need for the Kipping Muscle Up?

Other / check instructions.

Is the Kipping Muscle Up good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Band Assisted Pull-Up.

What is an easier alternative to the Kipping Muscle Up?

Try the Band Assisted Pull-Up. It works similar muscles at a lower grade.

How do I make the Kipping Muscle Up harder?

Progress to the Mixed-grip chin-up, or add load, range or slower lowering once your form is solid.