Strength exercise

Bar Muscle-up

How to do it

Grip a pull-up bar with hands just outside shoulder width and hang with a slight false grip, wrists rolled slightly over the bar.
Initiate an aggressive pull, driving the elbows down and back to bring the chest explosively toward the bar, engaging the lats and chest.
As the chest nears the bar, lean the torso forward and transition the wrists over the bar in one continuous motion rather than pulling straight up.
Press down through the bar to extend the arms, finishing the movement with the triceps as the body rises above the bar into a support position.
Keep the hips driving forward through the transition, since stalling in the vertical pulling phase is the common fault that stops the transition.
Lower back down under control through the same path, exhaling on the pull and transition and inhaling on the descent.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises

TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises