Liftsmith

Muscle-up alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the muscle-up, best matches first.

  1. Assisted pull-up machineTrains the lats, same movement, needs assisted pull-up machine.
  2. Band lat pulldownTrains the lats, same movement, needs resistance bands.
  3. Band-assisted pull-upTrains the lats, same movement, needs pull-up bar and resistance bands.
  4. Close-grip pulldownTrains the lats, same movement, needs lat pulldown.
  5. Dumbbell pulloverTrains the lats and chest, needs dumbbells and flat bench.
  6. Lat pulldownTrains the lats, same movement, needs lat pulldown.
  7. Neutral-grip pull-upTrains the lats, same movement.
  8. Pull-upTrains the lats, same movement.
  9. Slow pull-up loweringTrains the lats, same movement.
  10. Underhand pulldownTrains the lats, same movement, needs lat pulldown.
  11. Wide-grip pull-upTrains the lats, same movement.
  12. Chin-upTrains the lats, same movement.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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