TETSUMuscle-Up (On Vertical Bar)
The Muscle-Up (On Vertical Bar) is a bodyweight exercise for the back that primarily targets the lats, with the biceps, triceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Muscle-Up (On Vertical Bar)
- Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
- Engage your core and pull your body up towards the bar, leading with your chest.
- As you pull yourself up, lean back slightly and bring your elbows towards your sides.
- Continue pulling until your chest reaches the bar and your elbows are fully bent.
- Pause for a moment at the top, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Muscle-Up (On Vertical Bar) work?
The Muscle-Up (On Vertical Bar) primarily targets the lats. The biceps, triceps and forearms work as supporting muscles.
What equipment do I need for the Muscle-Up (On Vertical Bar)?
None. The Muscle-Up (On Vertical Bar) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Muscle-Up (On Vertical Bar) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Muscle-Up (On Vertical Bar) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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