Exercises / Back / Muscle-Up (On Vertical Bar)

Muscle-Up (On Vertical Bar)

Muscle-Up (On Vertical Bar): step-by-step technique, the muscles it works and a demo clip. Equipment: body only.

Technique demo: Muscle-Up (On Vertical Bar)
Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentbody only
  • Body partback
Primary muscles
lats, biceps
Secondary muscles
triceps, forearms
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How to do it

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

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