muscle-up (on vertical bar)

Equipment

body weight

Target muscle

lats

How to perform

1. 1

   Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.

2. 2

   Engage your core and pull your body up towards the bar, leading with your chest.

3. 3

   As you pull yourself up, lean back slightly and bring your elbows towards your sides.

4. 4

   Continue pulling until your chest reaches the bar and your elbows are fully bent.

5. 5

   Pause for a moment at the top, then slowly lower yourself back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.