Modified Muscle Ups with Smith Machine
Builds strength for full muscle ups with assisted transition
Full BodyAdvancedStrengthPull
At a glance
| Muscles worked | Primary: Lats and shoulders |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 6-10 reps |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Set Smith bar at appropriate height
- Step 2: Hang from bar with false grip
- Step 3: Pull explosively and transition over the bar
- Step 4: Press up to full lockout
- Step 5: Lower with control
Equipment
- Smith machine optional
Coaching tips
Benefits
Builds strength for full muscle ups with assisted transition
Common mistakes
Kipping too much or losing core tension
Make it harder
Slow the negative or add weight vest
Make it easier
Use bands or lower bar height
Breathing
Exhale on the pull and press
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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