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The supermove series: muscle-up

Triceps dip

Position your hands shoulder-width apart on a pair of dumbbells (or on the edge of a secure step or bench), with fingers pointed toward your body, and elbows straight but not locked. With legs and feet together in front of you, scoot your hips off the front of the bench so there’s a slight bend in the knees. Then, slowly bend elbows so they point behind you, lowering your body until your upper arms are parallel with the floor. Pause, then push through the step to return to start. That’s one rep.

Pull-up

Grab a pull-up bar with an overhand grip, just wider than shoulder-width. Hang at arm’s length, with core engaged, then tense your shoulder blades, squeezing them down and together, and pull through your arms to raise your collarbones to the bar. Pause, then slowly return to start. That’s one rep.

Inverted row

Hold a low pull-up bar or fixed barbell with an overhand grip, just wider than shoulder-width. With your feet in front of you (resting on a secured step or bench to make it more challenging), hang with arms straight and hands above your shoulders so your body forms a straight line from head to heels. Engage your core, pull your shoulder blades back and together, then use your arms to raise your chest to the bar. Pause, then slowly return to start. That’s one rep.

Chest dip

Using a low pull-up bar or fixed barbell at waist height, grab the bar with an overhand grip, just wider than shoulder-width, so your arms are straight and your torso is above the bar. Lean your torso forward slightly so the bar is directly under your chest. Engage your core and slowly bend your shoulders and elbows, lowering your chest as close to the bar as possible or until your upper arms are parallel with the floor. Pause, then return to start. That’s one rep.

Knees-to-bar rotation

Squat directly under a low pull-up bar or fixed barbell and grab the bar with an overhand grip, just wider than shoulder-width. With knees bent, arms straight but not locked, torso erect, and core engaged, lift your knees between your arms and lean back until your torso is parallel with the floor. Pause, then lower to return to start. That’s one rep.

One-leg swing

Stand in front of a low pull-up bar or fixed barbell. With elbows bent, hold the bar with an overhand grip, just wider than shoulder-width, and position yourself so the bar is at forehead height, keeping a slight bend in the knees. Engage your core, straighten your arms, and lean back, extending your left leg in front of you until your body and left leg are parallel with the floor. Pause, then slowly return to start. Repeat on the right side. That’s one rep.

Dual-leg swing

Stand in front of a low pull-up bar or fixed barbell. With elbows bent, hold the bar with an overhand grip, just wider than shoulder-width, and position yourself so the bar is at forehead height, keeping a slight bend in the knees. Engage your core, straighten your arms, and lean back, extending both legs in front of you until your body is parallel with the floor. Pause, then slowly return to start. That’s one rep.