Muscle-up

Backhardrepspull-up bar

Bar muscle-up: from a dead hang on a pull-up bar, an explosive pull brings the chest up to the bar, the wrists roll over it as the torso leans forward over the bar, and a straight-bar dip presses up to support on straight arms above the bar; then lower back down under control.

How to do it

1. Hang from the bar with an overhand grip about shoulder width, arms straight, body still.
2. Pull hard and fast, driving the elbows down and back so the chest rises to the bar, head passing behind it.
3. As the chest reaches the bar, lean the torso forward over it and roll the wrists so the forearms come on top of the bar (the transition).
4. From the bottom of the dip, belly against the bar, press down until the arms are straight in support above the bar.
5. Lower back through the dip and the pull to the hang under control.

Muscles worked

Main: lats, triceps
Supporting: biceps, chest, shoulders, forearms