Muscle up (on vertical bar) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Biceps Brachii, Deltoid Posterior, Triceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 7.5
- Alternate Names
- Vertical Bar Muscle Up
Visualised Target Muscle Groups
Front
Back
How to: Muscle up (on vertical bar)
- Start by hanging from a vertical bar with an overhand grip.
- Engage your core and pull yourself upward explosively.
- As you get close to the bar, transition by rotating your wrists over the bar.
- Push down with your arms to lift your torso above the bar.
- Control your descent back to the starting position.
Common Mistakes
- Not engaging the core
- Leaning too far back during the pull
- Kipping excessively instead of maintaining control
Modifications
- Use a resistance band for assistance.
- Perform negative muscle-ups to build strength.
Tips
- Prioritize form over speed to avoid injuries.
- Engage your core throughout the movement.
- Warm up properly before attempting this exercise.
Muscle up (on vertical bar) Alternatives
Tags
pull-up
strength
muscle up
upper body
core stability
advanced
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