Kipping Muscle Up
An intermediate compound strength exercise that works the upper back.
Starting position
End position
How to Do Kipping Muscle Up
- 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.
Muscles Worked
Alternatives to Kipping Muscle Up
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Muscle Up
An intermediate compound strength exercise that works the upper back.
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2
Bent-Arm Barbell Pullover
An intermediate compound strength exercise that works the upper back, using a barbell.
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3
Full Range-Of-Motion Lat Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
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4
Reverse Grip Bent-Over Rows
An intermediate compound strength exercise that works the upper back, using a barbell.
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5
Seated One-arm Cable Pulley Rows
An intermediate compound strength exercise that works the upper back, using a cable machine.
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6
V-Bar Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
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7
Wide-Grip Pulldown Behind The Neck
An intermediate compound strength exercise that works the upper back, using a cable machine.
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8
Wide-Grip Rear Pull-Up
An intermediate compound strength exercise that works the upper back, needing no equipment.
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9
Alternating Kettlebell Row
An intermediate isolation strength exercise that works the upper back, using a kettlebell.
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10
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
Frequently Asked Questions
What muscles do kipping muscle up work?
Kipping Muscle Up primarily works the upper back. The abs, biceps, forearms, shoulders, traps and triceps assist as secondary muscles.
What equipment do I need for kipping muscle up?
The source dataset does not record equipment for kipping muscle up. Check the instructions above before you set up.
Kipping Muscle Up: is it suitable for beginners?
Kipping Muscle Up is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of kipping muscle up?
Muscle Up, Bent-Arm Barbell Pullover, Full Range-Of-Motion Lat Pulldown train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my kipping muscle up reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; kipping muscle up can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Kipping Muscle Up with AI
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