How to do a Bar Muscle Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Bar Muscle Up
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.
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Alternative Exercises to Bar Muscle Up
1. Pull Up
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3. Lat Pulldown
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4. Dumbbell Row
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5. Neutral Grip Pull Up
63 mSCORESWAPPED 1,274 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.
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6. Bent Over Barbell Row
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