10 Best Kipping Muscle Up Alternatives for Back Strength

The Kipping Muscle Up is done hanging. Ranked closest by our scoring: the Muscle Up, the Weighted Muscle Up and the Weighted Muscle Up (On Bar).

Kipping Muscle UpWatch the Kipping Muscle Up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Kipping Muscle Up

The steps for the Kipping Muscle Up itself, so you can judge how close each substitute below really is.

Lats, with biceps, triceps, shoulders, core · Bodyweight · Advanced · Compound

  1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Engage your core and use a swinging motion to generate momentum.
  3. As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
  4. Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
  5. Lower yourself back down to the starting position by bending your arms and controlling the descent.
  6. Repeat for the desired number of repetitions.

The 10 Best Kipping Muscle Up Alternatives

10 substitutes, ranked by how closely each one matches the Kipping Muscle Up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Muscle UpPlay demonstration

    1. Muscle Up

    94% match

    Lats · Advanced · Compound

    Pick this when you want to work the lats with more balance to manage.

    • Bodyweight
    How to perform it
    1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you reach the top of the movement, transition your grip so that your palms are facing towards you.
    4. Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
    5. Reverse the movement by slowly lowering yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Kipping Muscle Up
    • Equipment: bodyweight only, the same as the Kipping Muscle Up
    • Body position: hanging, the same as the Kipping Muscle Up
    • Balance: harder to stay steady on than the Kipping Muscle Up
  2. Weighted Muscle UpPlay demonstration

    2. Weighted Muscle Up

    86% match

    Lats · Advanced · Compound

    A straight swap when you want to keep working the lats.

    • Weighted
    How to perform it
    1. Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you reach the top of the movement, transition your grip so that your palms are facing towards you.
    4. Continue pulling yourself up until your chest reaches the bar, then pause for a moment.
    5. Slowly lower yourself back down to the starting position, maintaining control throughout the movement.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: lats, the same as the Kipping Muscle Up
    • Equipment: free weights, not bodyweight only
    • Body position: hanging, the same as the Kipping Muscle Up
  4. Gironda Sternum ChinPlay demonstration

    4. Gironda Sternum Chin

    76% match

    Lats · Advanced · Compound

    It still works the lats, through a different movement.

    • Bodyweight
    How to perform it
    1. Stand facing a high bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
    5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Kipping Muscle Up
    • Equipment: bodyweight only, the same as the Kipping Muscle Up
    • Body position: hanging, the same as the Kipping Muscle Up
  6. Rope ClimbPlay demonstration

    6. Rope Climb

    76% match

    Upper Back · Advanced · Compound

    A looser match: it works the upper back rather than the lats.

    • Rope
    How to perform it
    1. Stand facing the rope with your feet shoulder-width apart.
    2. Grab the rope with both hands, palms facing towards you.
    3. Bend your knees slightly and engage your core.
    4. Begin pulling yourself up the rope by alternating hand-over-hand movements.
    5. Use your legs to assist in the upward movement.
    6. Continue climbing until you reach the desired height or the top of the rope.
    7. To descend, reverse the hand-over-hand movement while controlling your descent.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not lats
    • Equipment: bodyweight only, the same as the Kipping Muscle Up
    • Body position: hanging, the same as the Kipping Muscle Up

Kipping Muscle Up FAQ

What muscles does Kipping Muscle Up work?

The kipping muscle up primarily targets the lats, posterior deltoids, biceps during the pull, and triceps and pecs during the press. The kip adds hip drive, so the lats still require strong scapular retraction and elbow-driven adduction to complete the transition.

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