Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
IntermediateIsolationBodyweight
Muscle Up (On Vertical Bar)
Lats · Back
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Start by hanging from a vertical 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.
Muscles worked
Primary
Lats
biceps
Secondary
bicepstricepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
Archer Pull Up
Lats · Back
Advanced10
Machine
Assisted Parallel Close Grip Pull Up
Lats · Back
Beginner9
Machine
Assisted Pull Up
Lats · Back
Beginner9
Machine
Assisted Standing Chin Up
Lats · Back
Beginner9
Machine
Assisted Standing Pull Up
Lats · Back
Beginner9
Bodyweight
Back Pec Stretch
Lats · Back
Intermediate6
Resistance band
Band Assisted Pull Up
Lats · Back
Beginner9
Alternatives
Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Machine
Assisted Parallel Close Grip Pull Up
Lats · Back
Beginner9
Machine
Assisted Pull Up
Lats · Back
Beginner9
Machine
Assisted Standing Chin Up
Lats · Back
Beginner9
Machine
Assisted Standing Pull Up
Lats · Back
Beginner9
Resistance band
Band Assisted Pull Up
Lats · Back
Beginner9