Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Description
A bodyweight exercise that involves a combination of a pull-up and a dip to work both the upper and lower body.
How to Do Body Up
- 1Setup
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width, arms fully extended.
- 2
Pull yourself up until your chin clears the bar, engaging your lats and biceps.
- 3
Transition over the bar by shifting your wrists and pushing down, moving into the top of a dip position with arms extended.
- 4
Lower yourself back down with control through the dip position, transition back under the bar, and return to the dead hang.
Tips
- Use a false grip (wrists over the bar) to make the pull-to-dip transition smoother.
- Build up to this exercise by mastering strict pull-ups and bar dips separately first.
- The transition point is the hardest part — practice the wrist roll-over with resistance bands for assistance.
Common Mistakes
- ×Using excessive kipping to get over the bar builds bad habits; focus on controlled strength through the transition.
- ×Dropping too fast during the descent risks shoulder strain; lower through each phase with control.
Related Exercises
Side Push up
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Diamond Push up
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Cross Arms Push up
The Cross Arms Push-up is an advanced bodyweight exercise that challenges your chest, shoulders, and triceps with an unstable base, enhancing strength.
Push up (wall)
Strengthen your chest, shoulders, and triceps with the wall push-up. This beginner-friendly exercise builds upper body strength and stability effectively.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Step Up Single Leg Balance with Bicep Curl
Challenge your balance and coordination with this multi-joint exercise targeting quads, glutes, and biceps.
Track Body Up in your workouts
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