How to do it

Grip the rings using a false grip, with the base of your palms on top of the rings. Initiate a pull up by pulling the elbows down to your side, flexing the elbows.
As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
Maintaining control and stability, extend through the elbow to complete the motion.
Use care when lowering yourself to the ground.

Equipment	other
Primary muscles	lats
Secondary muscles	abdominals, biceps, forearms, middle back, shoulders, traps, triceps
Mechanic	compound
Force	pull
Level	intermediate
Category	strength

Muscle Up

How to do it