-0:00
Bar Muscle-Up
- 1 - Stand facing the bar with a grip slightly wider than shoulder-width, palms facing away.
- 2 - Start with a pull-up. Pull your chest toward the bar, keeping your elbows out to the sides.
- 3 - At the top, lean your upper body forward, bringing your chest above the bar.
- 4 - Swing your hips forward while you pull your chest over the bar.
- 5 - Get into a dip position by pressing down on the bar and bringing your hips forward.
- 6 - Extend your arms to press your body up until they’re fully straight.
- 7 - Stay controlled as you complete the muscle-up, body above the bar.
- 8 - To descend, reverse the steps. Bend your arms, lower your chest, swing hips back, and control the descent.
View on App