Pullups are the single most important upper body exercises. Everyone should be able to do at least one. If you cannot do one regular pullup then try a pullup progression. Jump up to the bar and use the momentum from the jump to complete one pullup repetition or have an assistant help push you up from your feet or waist.
Practice gymnastic ring pullups and ring dips to work up to ring muscle ups. I try to do gymnastic ring pullups and dips each workout as one of my warm-up exercises.
If you cannot complete one muscle up then substitute 3 ring dips and 3 pullups for each muscle up.
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