Advanced
KIPPING MUSCLE UP
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Body Part
Lats
Target Muscle
Body weight
Equipment
Advanced
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
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Step:2 Engage your core and use a swinging motion to generate momentum.
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Step:3 As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
4
Step:4 Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
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Step:5 Lower yourself back down to the starting position by bending your arms and controlling the descent.
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Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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