Bar Muscle-Up

An explosive pull-up, transition, and dip in a single movement. Counted strict: no leg kick.

• Compound
• Bodyweight
• Advanced

How to do it

• High, fast pull toward the hips
• Lean the chest over the bar in the transition
• Lock the arms at the top and lower under control

Sets, reps and tempo

Ranges: 1–5 reps · leave 2 RIR

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Using a leg kick and calling it strict
• Dropping from the top onto the elbows

Muscles worked

Primary

• Lats
• Triceps

Secondary

• Chest
• Biceps
• Forearm
• Core / abs

Alternatives

• Low-Bar Muscle-Up Transition
• Chest-to-Bar Pull-Up
• Straight Bar Dips