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How to do the exercise
The Front Lever to Muscle Up is an advanced calisthenics combination that tests straight-arm strength and explosive power. You start in a solid front lever on a straight bar, briefly hold the position, and then transition into a strict muscle up with minimal momentum. Here’s how to perform the Front Lever to Muscle Up with proper form:
1. Starting Position
Hang from a straight bar with a tight body line. Set your scapulae by protracting and depressing slightly, then pull into a front lever hold - hips in line with shoulders, no arch or pike. Hold this position for a short time.
2. Pulling Phase
From the lever, initiate a strict pull without much momentum. Think of closing the angle between bar and torso but keep the legs straight. As you approach the bar, rotate the elbows around it (a false grip can help) while keeping the core tight.
3. Pushing Back Up
Once your chest passes the bar, transition into the straight bar dip and press to full lockout. Maintain control and remember, this is a strength movement, not a swing or jump. Briefly stabilize at the top.
4. Reset and Repeat
Lower under control back to below the bar and extend to a clean front lever again. Hold for a short pause, re-establish scapular position, and perform the next strict rep. Complete the desired number of controlled repetitions.
Recommended Equipment for Assisted Dips
Benefits of the exercise
The Front Lever to Muscle Up builds elite body control and full-chain strength:
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Develops straight-arm pulling strength, scapular stability, and transition power
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Improves strict muscle up mechanics without momentum or kipping
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Enhances core tension and anti-extension control for a rigid body line
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Bridges static holds (front lever) with dynamic pushing (dip lockout)
This makes it a top-tier strength skill for advanced athletes and a precise diagnostic for weak links in lever control, pulling strength, or transition efficiency.
Main muscles used
The Front Lever to Muscle Up mainly targets:
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Latissimus dorsi (primary straight-arm pull)
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Biceps & forearms (elbow flexion and grip control)
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Deltoids & scapular stabilizers (protraction, depression, and transition)
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Chest & triceps (dip phase and lockout)
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Core muscles (anti-extension and full-body tension)
Practicing the strict movement pattern ensures even activation across the pull–push chain and builds efficient, transferable strength for high-level bar skills.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Front Lever to Muscle Up include:
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Using momentum or kipping: The goal is strict strength. Pause in the lever to remove swing.
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Losing the body line: Hips dropping or arching reduces leverage. Stay hollow with glutes and abs tight.
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Rushing the transition: Pull the bar toward the hips, then rotate elbows over. Don’t chicken-wing.
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Neglecting scapular position: Maintain protraction and slight depression for leverage and shoulder safety.
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Poor grip management: Consider a false grip or strong overhand grip; keep thumbs wrapped and forearms active.
- Inconsistent tempo: Control eccentrics and brief pauses to build true strength and eliminate cheating.
Progress by increasing lever hold time, improving scapular control, and keeping reps strict. Quality over quantity delivers the fastest results.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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