Male

Muscle-up on vertical bar

Muscles involved

Mastering the muscle-up on vertical bar demands raw power and solid technique. Since this is such a challenging bodyweight movement targeting your back, it fits best right at the start of your main strength block, right after a proper joint warmup. Trying it at the end of your session when fatigue sets in will ruin your momentum and explosive vertical pull. You will pull yourself forcefully upward behind the bar before leaning over it to clear the transition safely. Placing it early in your routine ensures you utilize maximum neural drive and strength, keeping your execution sharp while protecting your shoulders and wrists from injury.

How to do it

1. Jump and grip the high vertical bar with shoulder-width grip, or a slightly wider grip. Grip the bar with flexed wrists, the palm over the bar. 2. Before your body swings backward, pull forcefully upward behind the bar and lift to maintain momentum. When your elbows clear the bar from behind, lean over the bar and flex your spine while keeping your knee raised. 3. When your elbows are over the bar, extend your arms and straighten your knees while maintaining a hip flexion. 4. Dip your body downward towards the bar, lower your body behind the bar until your arms are straight, just at the bottom before the rebound you repeat the process.

Equipment required

Peso corporal

Muscles worked

Tips

- Perform the movement with control, avoiding excessive swings. - Strengthen your back and arms beforehand before attempting the muscle-up. - Practice the transition from the pull-up to the dip separately.