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How to do the exercise
The Slow Muscle Up is a high-level calisthenics movement that focuses on pure strength, control, and technique. Unlike a regular muscle up, no momentum is used - every centimeter of the motion comes from your own power. Here’s how to perform the Slow Muscle Up with proper form:
1. Starting Position
Grab the Pull Up Bar with a shoulder-width grip and use a false grip - your palms are positioned over the bar instead of under it. Hang with a straight body, keep your core engaged, and pull your shoulders down and back to activate the lats before starting the movement.
2. Pulling Phase
Begin by pulling yourself up slowly, keeping your elbows close to your body and maintaining full control. Focus on moving steadily through the entire range without using any swing. Your goal is to bring your chest close to the bar while keeping your wrists rolled over for a smooth transition.
3. Transition Phase
Once your chest reaches the bar, rotate your wrists and lean slightly forward to move into the dip position. Keep your elbows tight and your core strong. This transition is the most challenging part. Stay patient and focus on smooth, controlled movement.
4. Pressing Phase
Push through your palms to extend your arms fully at the top of the bar. Hold the top position briefly to build stability and control. Avoid locking out your elbows too fast. The key is slow, deliberate movement.
5. Lowering Phase
Descend just as slowly as you came up. Keep your body tight, control the eccentric phase, and lower yourself until you’re hanging again with extended arms. Reset your grip and repeat for the desired number of reps.
Recommended Equipment for Slow Muscle Ups
Benefits of the exercise
The Slow Muscle Up develops incredible pulling and pressing strength while improving total-body control. It’s one of the best exercises for mastering body tension and transitioning between pull and push movements:
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Builds explosive and static strength in the upper body
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Improves coordination between pulling and pushing mechanics
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Enhances false grip strength and wrist mobility
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Teaches complete movement control without relying on momentum
Perfect for advanced calisthenics athletes and those aiming for strict form and strength development.
Main muscles used
The Slow Muscle Up primarily targets:
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Lats (Latissimus Dorsi)
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Biceps and Forearms
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Chest and Triceps
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Core Muscles – for maintaining stability throughout the motion
This combination of muscle activation makes it one of the most complete upper-body exercises in calisthenics.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Slow Muscle Up include:
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Using momentum: The goal is complete control – avoid kipping or swinging to get over the bar.
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Weak false grip: Losing the grip during the transition makes the move harder and less stable.
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Not controlling the negative: Lowering too fast limits strength gains and increases injury risk.
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Overarching the back: Keep a tight core to maintain a straight line from shoulders to feet.
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Neglecting shoulder engagement: Always activate your lats before pulling to protect your joints and maintain power.
Progress slowly, focus on perfect form, and increase control with each repetition. The slower you go, the more strength you build.
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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