Bar Muscle-Up
- Level
- Advanced
- Equipment
- Pull-Up Bar
- Movement
- Muscle up · Hanging
- Tracks
- Reps only
Works
Lats Triceps Chest Back Biceps Front Delts Abdominals Forearms Shoulders
How to do it
- Stand under the bar and grip it overhand, slightly wider than shoulder width.
- Hang at full arm length with your shoulders engaged and legs together.
- Brace your core and squeeze your glutes.
- Pull explosively, driving your elbows down and back toward your hips, keeping the bar close to your body.
- As the bar reaches your lower chest, lean your chest forward over it.
- Rotate your wrists over the bar and bring your elbows up and back behind it.
- Press down until your arms are straight in support above the bar.
- Lower under control through the dip and back to a dead hang.
Common mistakes
- Pulling only to chin height.
- Letting the body swing away from the bar.
- Getting one arm over the bar before the other.
- Dropping from the top without control.
Safety
Build about 8–10 strict pull-ups and solid straight bar dips before attempting this.
Check the bar is secure and the space above and in front of it is clear.
Lower slowly to protect your elbows and shoulders.
Tips
- Pull to your hips, not your chin.
- Keep the bar close to your body throughout.
- Get your chest over the bar fast, then press.
- Finish with locked arms and shoulders pushed down.
Details
- Base movement
- Muscle up
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Hanging
