Strength exercise

Pull-up (Muscle-up)

How to do it

Grip the bar with an overhand grip just outside shoulder width and hang with arms fully extended.
Pull explosively, driving the elbows down and back so your chest rises quickly above the bar.
As your torso clears the bar, lean forward and roll your wrists over the bar in one continuous motion, transitioning from a pull to a support position.
Press down through the bar to straighten the arms fully above it, finishing in a locked-out support hold.
Exhale through the pull and transition, then inhale as you lower back down through the same path to a full hang.
Keep the transition close to the bar rather than swinging away from it, which keeps the whole movement one connected motion.

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

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises