Lats exercise · body weight
Muscle-Up (on Vertical Bar)
The muscle-up (on vertical bar) is a bodyweight exercise that targets the lats, with the biceps, triceps and forearms assisting.
- Target muscle
- Lats
- Also works
- Biceps, triceps, forearms
- Equipment
- Body weight
- Body part
- Back
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lats. The biceps, triceps and forearms work as secondary muscles. See all lat exercises or every bodyweight exercise.
