Bar Muscle Up
10 reps
Pull explosively over the bar, then press up until your arms lock out.
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Bar Muscle Up
The bar muscle-up is done on a pull-up bar, chaining a powerful pull straight into a dip so you finish above the bar. It demands serious upper-body strength through the shoulders, arms, and back, plus the technique to transition smoothly. You'll see it often in gymnastics-style and cross-training work.
How to do it
- 1
Grip the bar overhand with a false grip, thumbs on the same side as your fingers.
- 2
From a hang, pull explosively by driving your elbows down to get your chest up to the bar.
- 3
At the top of the pull, whip your chest forward over the bar and rotate your elbows in toward your armpits.
- 4
Press up by extending your elbows until you're supported above the bar.
- 5
Lower back down under control and push away slightly to return to the hang, then repeat.