Muscle up (on vertical bar)
The muscle-up is an advanced bodyweight exercise combining a pull-up and a dip, building incredible upper body strength and coordination.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Muscle up (on vertical bar)
Description
A muscle up is a upper body exercise that starts with a pull-up followed by a dip. It is performed on the vertical bar.
Save Muscle up (on vertical bar) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Muscle up (on vertical bar)
- 01Setup
Grip the bar with a pronated (overhand) grip, slightly wider than shoulder-width, with your wrists draped over the bar for a false grip. Hang with arms fully extended, engaging your core and shoulders.
- 02
Initiate an explosive pull, driving your elbows down and back, aiming to bring your lower chest towards the bar. Pull with enough force to bring your sternum above the bar.
- 03
As your chest clears the bar, quickly lean forward over the bar, rotating your wrists and shoulders to bring your elbows above the bar. This is the crucial transition phase where you shift your body weight.
- 04
Once your elbows are above the bar and your body is supported, press downwards through your palms to extend your arms. Complete the dip portion until your arms are fully locked out.
- 05
Control your descent by reversing the motion, first lowering into the dip, then slowly transitioning back over the bar. Lower yourself to a dead hang with extended arms.
Tips
- Develop foundational strength by mastering strict pull-ups and dips separately before attempting a muscle-up, ensuring you can perform several reps of each with good form.
- Focus on the false grip, where your wrist is draped over the bar, as it pre-positions your hands and makes the pull-to-dip transition significantly easier.
- Practice the transition phase, which is the most challenging part; utilize negative muscle-ups or resistance bands to get a feel for this dynamic movement.
- While not ideal for pure strength, a controlled kip can help beginners achieve the necessary height for the pull, but strive to minimize it as your strength improves.
Common mistakes
- Insufficient pull height makes the transition impossible; focus on an explosive pull aiming to get your sternum significantly above the bar for adequate clearance.
- Losing the bar during transition is often due to not maintaining a strong false grip and failing to lean forward quickly enough; practice quick body repositioning and a solid wrist-over-bar grip.
- Lack of dip strength after the pull indicates weak triceps and chest; train weighted dips and strict bar dips to build the necessary pressing power for the lockout.
In the Ellim app, Muscle up (on vertical bar) unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train muscle up (on vertical bar)?
Get Ellim — FreeQuestions
Is Muscle up (on vertical bar) good for beginners?
Muscle up (on vertical bar) is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Muscle up (on vertical bar)?
You need Body weight to perform Muscle up (on vertical bar). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Muscle up (on vertical bar)?
Develop foundational strength by mastering strict pull-ups and dips separately before attempting a muscle-up, ensuring you can perform several reps of each with good form. Focus on the false grip, where your wrist is draped over the bar, as it pre-positions your hands and makes the pull-to-dip transition significantly easier. Practice the transition phase, which is the most challenging part; utilize negative muscle-ups or resistance bands to get a feel for this dynamic movement. While not ideal for pure strength, a controlled kip can help beginners achieve the necessary height for the pull, but strive to minimize it as your strength improves.
What are common mistakes when doing Muscle up (on vertical bar)?
Insufficient pull height makes the transition impossible; focus on an explosive pull aiming to get your sternum significantly above the bar for adequate clearance. Losing the bar during transition is often due to not maintaining a strong false grip and failing to lean forward quickly enough; practice quick body repositioning and a solid wrist-over-bar grip. Lack of dip strength after the pull indicates weak triceps and chest; train weighted dips and strict bar dips to build the necessary pressing power for the lockout.
Related exercises
Assisted Chin up (low bar position)
Back · Body weight
Pull up
Back · Body weight
Seated Pull up (low bar position)
Back · Body weight
Seated Chin up (low bar position)
Back · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Muscle up (on vertical bar).
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store