Bar muscle-up
What is a bar muscle-up?
A bar muscle-up moves from hanging below a bar to a straight-arm support above it. This guide teaches a kipping repetition: a swing helps initiate the high pull, followed by a transition of the chest over the bar and a press to the finish.
How do you perform a bar muscle-up?
Set up
- Use a secure high bar with unobstructed space above, below and around it. Learn a controlled return and landing with a coach before trying full repetitions.
- Grip overhand with thumbs around the bar, slightly outside shoulder width. Begin in an engaged straight-arm hang.
Execution
- Build a small arch-to-hollow swing with the feet together, then press down on the bar with long arms to lift the hips toward it. As you rise, bend the elbows and draw the bar toward your lower torso.
- Keep the hands on the bar as you bring the shoulders and chest forward over it. Move both elbows through the transition together.
- Press out of the bottom support until both elbows are straight and your body is balanced above the bar.
- For another repetition, reverse the transition under control into the hang and small swing. Otherwise use the controlled dismount you practised.
Common mistakes
Throwing one elbow over first
Return to assisted low-bar transitions rather than repeating an uneven transition.
Attempting the transition from a low pull
Practise high pulls and supported transition drills separately.
Where it fits in a session
Practice this movement while you can control the required positions and finish each repetition deliberately.
Keep attempts few enough that each pull and transition remains controlled. Do not chase a first repetition after the grip, support or return has started to fail.
Muscles worked
Primary
Secondary
- None listed in this guide
Schematic surface view. Some muscles are partly visible or not shown.
Variations
- Kipping pull-upFinishes below the bar with the chin above it rather than transitioning into support.
Frequently asked questions
How do I work toward a bar muscle-up?
Practise controlled hangs, pulls, straight-bar supports and foot-assisted low-bar transitions. Learn the kipping swing separately and combine the pieces with a coach before attempting full repetitions.
Is a strict bar muscle-up the same as this guide?
A strict version removes the kip and needs a different pull and transition. Log it separately from the kipping version covered here.
Sources
- Betts et al. Anatomy and Physiology 2e. OpenStax, 2022. https://openstax.org/books/anatomy-and-physiology-2e/pages/11-5-muscles-of-the-pectoral-girdle-and-upper-limbs