How to do a Bar Muscle Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Bar Muscle Up
Instructions for Proper Form
Similar to the standard Muscle Up, the Bar Muscle Up is performed on a pull-up bar and requires pulling oneself up from a hanging position and transitioning into a dip. It focuses on upper body strength, particularly in the shoulders, arms, and back, demanding high levels of power and technique. This variation is often used in gymnastics and cross-training workouts.
- Grab ahold of the bar with your palms facing away from your body and your hands in a false grip where your thumbs do not wrap around the bar.
- With your arms extended, perform a pull up by pulling your elbows down to the backside of your ribcage to get your chest up over the bar.
- When you are at the top of the pull up, quickly bring your chest forward to get up and over the bar while bringing your elbows in towards your armpits.
- Complete the exercise by extending your elbows up over the bar before lowering and pushing yourself away from the bar to return to the starting position.
Sets & Reps Calculator
Average Bar Muscle Up standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets4reps1 Set Max5reps
- intermediate4sets5reps6reps
- advanced4sets6reps7reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Bar Muscle Up
1. Pull Up
93.2 mSCORESWAPPED 2,210 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
2. Chin Up
88.4 mSCORESWAPPED 1,558 TIMESChin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.
- Intermediate
- Back
- Pull Up Bar
3. Lat Pulldown
100 mSCORESWAPPED 1,491 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
4. Dumbbell Row
99.9 mSCORESWAPPED 1,430 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
5. Neutral Grip Pull Up
63 mSCORESWAPPED 1,244 TIMESTargets the lats, biceps, and forearms using a grip where palms face each other. This variation is gentler on the shoulders and wrists, making it a suitable choice for those with joint concerns or looking to add variety to their pull-up routine.
- Intermediate
- Back
- Pull Up Bar
6. Bent Over Barbell Row
97.1 mSCORESWAPPED 1,231 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
7. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 1,162 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
8. Cable Row
99.8 mSCORESWAPPED 1,078 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
9. Wide Grip Pull Up
59.4 mSCORESWAPPED 992 TIMESFocuses on the upper back, lats, and biceps, emphasizing the outer lats for improved back width. This challenging variation is suited for individuals looking to increase their upper body strength and achieve a more V-shaped torso.
- Intermediate
- Back
- Pull Up Bar
10. Incline Dumbbell Row
90.5 mSCORESWAPPED 838 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.