Kipping pull up

Muscles worked: Back
Back
🔧 pull up bar ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start standing under a pull-up bar, performing a slight squat before jumping to grasp it. Use a leg swing to generate upward momentum, fully extending your hips and arching your back as you pull your chin over the bar. Lower yourself with the same controlled arch to repeat the movement.

Muscles Worked

Latissimus Dorsi
Secondary: Pectoralis Major, Rhomboids, Traps, Brachioradialis

Tips

Maintain consistent momentum during the entire exercise. Push away from the bar at the beginning of each repetition. Progress gradually, focusing on individual phases first. Control your leg swing and avoid excessive arching. Coordinate your movements for optimal results.

Similar exercises

Pull up Back · 🔧 pull up bar 4/10 Assisted pull up Back · 🔧 Machine 3/10 Machine assisted pull up Upper arms, Shoulders, Back · 🔧 Assisted Pull-up Machine 3/10 Weighted pull up Back · 🔧 pull up bar 5/10 L pull up Back, Upper arms, Abs · 🔧 Pull up bar 7/10 TRX pull up Back, Upper arms · 🔧 TRX 4/10 Close grip pull up Back · 🔧 pull up bar 4/10 Resistance band pull up Upper arms, Back · 🔧 pull up bar, resistance band 3/10
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