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All exercises

Muscle-up (on vertical bar)

Advanced

Muscle-up (on vertical bar) is a compound bodyweight exercise for the lats, also working the biceps, triceps, and forearms.

What it works

Primary muscle

Lats

Also works

BicepsTricepsForearms

Equipment
Bodyweight
Movement
Conditioning
Type
Compound
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
  2. 2Engage your core and pull your body up towards the bar, leading with your chest.
  3. 3As you pull yourself up, lean back slightly and bring your elbows towards your sides.
  4. 4Continue pulling until your chest reaches the bar and your elbows are fully bent.
  5. 5Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Weighted muscle up (on bar)Weight plate
  • Muscle upBodyweight
  • Side-to-side chinBodyweight
  • Kipping muscle upBodyweight
  • Weighted muscle upWeight plate

Harder variations

  • Weighted muscle up (on bar)Weight plate
  • Weighted muscle upWeight plate
Logged today · 2 min restMuscle-up (on vertical bar)

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