Strength exercise

Muscle-up (Bar)

How to do it

Grip a straight pull-up bar with an overhand grip slightly wider than the shoulders.
Initiate a strong pull-up while driving the elbows down and back to engage the latissimus dorsi.
As the chest approaches the bar, roll the wrists over the top and drive the body forward through the bar.
Press down through straight arms into a dip, extending the chest and triceps brachii toward lockout.
Finish with the arms locked and the shoulders stacked over the wrists, then lower back through the same path for the next repetition.
Keep the transition smooth and controlled rather than relying on a hip kip to muscle through it.

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