Bar Muscle-up
- Primary muscles
- Lats, Triceps
- Secondary muscles
- Biceps, Shoulders, Forearms
- Equipment
- Body weight
- Movement pattern
- Vertical Pull
Steps
- 1 Hang from a pull-up bar with an overhand grip, hands shoulder-width apart, and arms fully extended.
- 2 Explosively pull your body upwards, aiming to bring your upper chest above the bar.
- 3 Transition your body over the bar by rotating your wrists and leaning forward.
- 4 Push down on the bar to fully extend your arms, achieving a locked-out support position above the bar.
- 5 Control your descent by reversing the pushing and transitioning movements.
- 6 Lower your body back to the dead hang position with fully extended arms.
