Muscle-Up

Lats, Chest, Triceps, ShouldersPull-Up Bar

Advanced explosive bar exercise combining a pull-up with a dip. Develops back, chest, tricep, and shoulder power alongside high coordination.

How to do it

1Grip the bar with a full overhand grip slightly wider than shoulder-width and hang with straight arms.

2Pull hard and explosively, bringing your chest up toward the bar while leaning slightly back.

3At the top of the pull, rapidly shift your elbows over the bar and lean your chest forward.

4Press through your triceps and chest to drive your torso up until your arms are fully locked out.

5Lower yourself back down into a hang under complete control without dropping.

Common mistakes

Flapping one elbow over the bar before the other, creating uneven shoulder stress and risk of injury.

Lacking explosive upward drive, failing to clear your chest over the bar.

Dropping down rapidly from the top position, straining shoulder ligaments and joints.

Breathing

Inhale before initiating the pull. Exhale forcefully as you drive over the bar and lock out the dip.

Make it harder or easier

To regress, use a resistance band for assistance or train controlled negative reps.

To progress, add external weight or perform strict reps from a dead hang with no momentum.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.