Muscle-up (on vertical bar)

Muscle-up (on vertical bar)

Difficulty

Advanced

Category

Strength

Target Muscle

Lats

Secondary Muscles

biceps, triceps, forearms

Equipment

Body weight

Body Part

Back

The muscle-up on a vertical bar is a challenging bodyweight exercise that combines a pull-up with a dip, requiring significant upper body strength, coordination, and technique. It primarily targets the lats, with secondary emphasis on the biceps, triceps, and forearms.

The muscle-up on a vertical bar is a challenging bodyweight exercise that combines a pull-up with a dip, requiring significant upper body strength, coordination, and technique. It primarily targets the lats, with secondary emphasis on the biceps, triceps, and forearms.

The muscle-up on a vertical bar is a challenging bodyweight exercise that combines a pull-up with a dip, requiring significant upper body strength, coordination, and technique. It primarily targets the lats, with secondary emphasis on the biceps, triceps, and forearms.

How to Do the Muscle-up (on vertical bar)

How to Do the Muscle-up (on vertical bar)

How to Do the Muscle-up (on vertical bar)

Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended. Engage your core and pull your body up towards the bar, leading with your chest. As you pull yourself up, lean back slightly and bring your elbows towards your sides. Continue pulling until your chest reaches the bar and your elbows are fully bent. Pause for a moment at the top, then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions.

Related Exercises

Related Exercises

Side-to-side chin

Archer pull up

Kipping muscle up

Weighted muscle up

Weighted pull-up

Wide grip pull-up

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