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Technique

  1. Start from hanging from a Pullup bar with a grip wider than shoulder width
  2. Perform a Muscle-up on the bar.
  3. Finish in a support position above the bar.

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Form tips

  • Requires significant pulling power due to the wide arm placement.

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Muscles

Strength

Primary

  • Triceps
  • Back
  • Chest

Secondary

  • Forearms
  • Shoulders
  • Biceps
  • Rotator cuff
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Latissimus dorsi
  • Teres major
  • Pectoralis major (sternal head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Anterior deltoid
  • Pectoralis major (clavicular head)

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Equipment

Pullup bar
Pullup bar

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderadductionextension downward
trains stretches

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Progressions

e06g

L-sit muscle-up

Elite
e0c2

Strict bar muscle-up

Elite

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Regressions

e090

Rings muscle-up

Advanced
e023

Bar muscle-up

Advanced
e0dl

Wide L-sit pullup

Advanced
e062

Kipping muscle-up

Intermediate
e118

Pullup circle

Advanced
e086

Bar typewriter

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.