Slow Muscle-Up
The Slow Muscle-Up is a compound exercise that mainly works the back and triceps, with help from the shoulders, chest and biceps. You'll need: pull up bar.
Required Equipment
Slow Muscle-Up Muscles Worked
Primary
Lats (latissimus dorsi); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head); Biceps (biceps brachii)
How to do the Slow Muscle-Up
Grip the pull-up bar firmly with an overhand grip slightly wider than shoulder-width apart.
Hang with your arms fully extended and your core engaged.
Pull your chest up toward the bar in a slow, controlled pull-up motion.
As your chest approaches the bar, transition your elbows forward and lean your torso over the bar.
Press down through your hands to extend your arms fully into the top support position.
Lower yourself back down with the same slow, deliberate control to return to the starting hang.
Slow Muscle-Up FAQs
What muscles does the Slow Muscle-Up work?
The Slow Muscle-Up mainly works the back and triceps, with help from the shoulders, chest and biceps. The main muscles are the latissimus dorsi and triceps brachii.
What equipment do you need for the Slow Muscle-Up?
Pull up bar.
Is the Slow Muscle-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Slow Muscle-Up go on?
It belongs on pull day in a push/pull/legs routine.
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