Muscle-Up (Bar)

Expert pull Pull-Up Bar

The king of bar skills — a pull-up that transitions into a dip, getting you from below the bar to above it. Requires explosive pull, hip drive, and a smooth transition.

Easier Variations

Chest High Pull-Up Explosive Pull-Up Negative Muscle-Up Straight Bar Dip Behind the Neck Pull-Up Gironda Chin-Up Kipping Pull-Up L-Sit Pull-Up Pull-Up Wide Grip Pull-Up

Next Step

Sequential Muscle-Up

Coaching Cues

False grip helps on rings; overhand on bar

Explosive pull — drive elbows behind you and DOWN

Lean forward through the transition

Finish in a locked-out dip position at the top