An explosive pull-to-press movement that moves from a pull-up into a dip, primarily loading the latissimus dorsi and upper back while also recruiting the biceps and triceps.
How to do the Bar Muscle Up#
- Use a pull-up bar or rings and grip slightly wider than shoulder-width with palms facing away; hang with your shoulders engaged.
- Retract your shoulder blades and pull powerfully to drive your chest upward toward the bar.
- As you reach the top of the pull, continue the momentum by pulling the bar toward your armpits and rolling your shoulders forward so your torso moves over the bar.
- Press down through the hands to extend your elbows and lock out into the dip position.
- Lower yourself under control back to the hanging start and repeat for reps.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Triceps (Triceps Brachii)
- Secondary: Biceps (Biceps Brachii), Chest (Pectoralis Major), Front delts (Anterior Deltoid), Abs (Rectus Abdominis), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Failing to complete the transition so the chest never clears the bar.
- Relying only on the arms instead of rolling the shoulders and using the upper-body lean.
- Using excessive kipping or swing when attempting a strict muscle-up.
- Not fully extending at the top of the dip.
