1 - Begin by securing a resistance band to the pull-up bar. Ensure it’s anchored safely so it won’t slip during the exercise.
2 - Step onto the resistance band and grip the pull-up bar with your hands shoulder-width apart. Your palms should face away from you in a pronated grip.
3 - Initiate the movement by performing a standard pull-up. Engage your back and arm muscles to pull your chest towards the bar.
4 - As you reach the top of the pull-up, start leaning slightly forward while simultaneously pressing down on the resistance band with your feet or knees. This action assists in preparing for the transition.
5 - As you lean forward and push down on the band, use the momentum to get your chest over the bar. Your chest should be higher than the bar at this point.
6 - After clearing your chest, continue pushing upward, allowing your torso to move up and forward.
7 - As your chest clears the bar, straighten your arms completely to lift your body fully over the bar. This is the muscle-up phase.
8 - To finish, lower yourself down with control, reversing the movements. Ensure you return to the starting position with your arms fully extended.
