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Lats
Muscle-up (on Vertical Bar)
This is a very hard exercise that uses your own body weight. It mixes a pull-up with a dip. You need to be strong and move well to do it. It mainly works your back muscles, but it also uses your arms.
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How to Perform
- 1Hang from the bar with your arms straight. Make sure your palms are facing away from you.
- 2Tighten your stomach muscles. Pull your body up, letting your chest lead the way.
- 3Lean back a little bit as you go up. Tuck your elbows close to your sides.
- 4Keep pulling until your chest touches the bar. Your elbows should be bent all the way.
- 5Stop for a moment at the top. Then, slowly lower your body back down.
- 6Do this again for as many times as you need.
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