How to do a Bar Muscle Up

Authored by Fitbod

About Bar Muscle Up

Sets Logged
24,197
Popularity Rank
927th
Difficulty
Advanced
Back Strength
20 mSCORE 57th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Reps & Weight: How much to lift

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.

  • beginner
    3
    sets
    4
    reps
    1 Set Max
    5
    reps
  • intermediate
    4
    sets
    5
    reps
    6
    reps
  • advanced
    4
    sets
    6
    reps
    7
    reps

Enter your stats to calculate your Reps & Weight