Advanced
MUSCLE-UP (ON VERTICAL BAR)
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Body Part
Lats
Target Muscle
Body weight
Equipment
Advanced
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
2
Step:2 Engage your core and pull your body up towards the bar, leading with your chest.
3
Step:3 As you pull yourself up, lean back slightly and bring your elbows towards your sides.
4
Step:4 Continue pulling until your chest reaches the bar and your elbows are fully bent.
5
Step:5 Pause for a moment at the top, then slowly lower yourself back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
