SPLYT · Workouts · Routines · Exercises · Tools
Lats · Body weight · Advanced

How to do Muscle-up (On Vertical Bar)

The muscle-up on a vertical bar is a challenging bodyweight exercise that combines a pull-up with a dip, requiring significant upper body strength, coordination, and technique. It primarily targets the lats, with secondary emphasis on the biceps, triceps, and forearms.

Muscle-up (On Vertical Bar) demonstration
Primary muscle
Lats
Also works
Biceps, Triceps and Forearms
Equipment
Body weight
Level
Advanced
Category
Back

How to do Muscle-up (On Vertical Bar), step by step

  1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
  2. Engage your core and pull your body up towards the bar, leading with your chest.
  3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
  4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
  5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Muscle-up (On Vertical Bar) works your lats as the main mover, with help from your biceps, triceps and forearms.

Track Muscle-up (On Vertical Bar) in SPLYT

Muscle-up (On Vertical Bar) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More lat exercises

All 91 lat exercises →

More with just your bodyweight

Every bodyweight exercise → · The full exercise library →