Body Up

Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.

AdvancedUpper Arms Body weight

Movement: Compound
Force: Pull
Per set: 30s
Rest: 1 min

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Description

A bodyweight exercise that involves a combination of a pull-up and a dip to work both the upper and lower body.

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How to do Body Up

01
Setup
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width, arms fully extended.
02
Pull yourself up until your chin clears the bar, engaging your lats and biceps.
03
Transition over the bar by shifting your wrists and pushing down, moving into the top of a dip position with arms extended.
04
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.

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Questions

Is Body Up good for beginners?

Body Up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Body Up?

You need Body weight to perform Body Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Body Up?

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.

What are common mistakes when doing Body Up?

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.