Wide Arm Muscle Up

Description:

Wide Arm Muscle Up is an exercise that develops superior upper body strength, specifically in the lats.  This exercise takes the standard muscle up to the next level.  By widening the arm during the second phase of the exercise, you place more emphasis in the lat region.  For best results, ensure that you are completely comfortable with the standard muscle up before challenging the wide arm version.

Process:

• begin in a hang position on the rings in a false grip
• engage core and bend elbows to elevate body
• when rings are at head height, round upper back and rotate palms outwards so that the rings are wider than the width of the shoulders
• engage lats and push down on the rings as you transition into a support position with arms extended