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Lats
Kipping Muscle Up
This exercise mixes a pull-up with a dip. You use a swinging motion to help move your body from under the bar to the top of it. It works your back muscles and requires a lot of upper body strength and speed.
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How to Perform
- 1Hang from a pull-up bar with your palms facing away and hands a little wider than your shoulders.
- 2Tighten your stomach muscles and swing your body back and forth to build up speed.
- 3When you swing forward, use your back and arms to pull your chest up toward the bar.
- 4Keep moving up until your chest reaches the bar, then push down on the bar to straighten your arms and lift your body above it.
- 5Carefully lower yourself back down to the hanging position by bending your arms.
- 6Repeat this for as many times as you need.
Exercise Info
Primary Muscles
Secondary Muscles
Biceps
Shoulders
Core
Triceps
Equipment
Difficulty
Advanced
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