TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Functional

Muscle-Up

BodyweightCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Upper back & lats, Chest, Triceps

Also biceps, abs

You need

Pull-up bar

Pull-up bar setup →
How to do itPicture · 3 steps
  1. 1Explosive pull to your lower chest
  2. 2Turn your wrists over the bar fast
  3. 3Press up to straight arms

Most common mistake

Getting one arm over at a time (the chicken wing).

Watch a demo
B
For functional
#35 of 44
See the full list →
Research
59
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%2/5
How scores work

Machine taken? Swap to

  • AFront SquatBarbell
  • APush PressBarbell
  • AKettlebell SwingKettlebell
  • SPull-UpBodyweight

Takes

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