The muscle up on a bar is a challenging bodyweight exercise that combines a pullup with a dip, requiring significant upper body strength, coordination, and technique. It primarily targets the lats, with secondary emphasis on the bicep, tricep, and forearms.
Also Works
BicepsTricepsForearms
How to Perform
1
Start by hanging from a 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.