muscle-up (on vertical bar)
muscle-up (on vertical bar) — highlighted muscle: lats

Muscles worked

lats, biceps, triceps, forearms

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muscle-up (on vertical bar)

Body part
back
Equipment
body weight
Target muscle
lats
Muscle group
biceps

Secondary muscles

bicepstricepsforearms

How to perform it

  1. 1

    Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.

  2. 2

    Engage your core and pull your body up towards the bar, leading with your chest.

  3. 3

    As you pull yourself up, lean back slightly and bring your elbows towards your sides.

  4. 4

    Continue pulling until your chest reaches the bar and your elbows are fully bent.

  5. 5

    Pause for a moment at the top, then slowly lower yourself back down to the starting position.

  6. 6

    Repeat for the desired number of repetitions.

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