Muscle Bar Up
Master the muscle bar up! Build strength, explosiveness, and coordination in this advanced bodyweight exercise.
The Muscle Bar Up is a compound exercise that mainly works the back and biceps, with help from the chest, traps and triceps. You'll need: gymnastic rings or pull up bar.
Required Equipment
Muscle Bar Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Muscle Bar Up Variations and Alternatives
How to do the Muscle Bar Up
Grip the pull-up bar firmly with an overhand grip slightly wider than shoulder-width apart, hanging with straight arms and engaged core.
Pull yourself upward explosively, driving your chest toward the bar with maximum force.
Transition smoothly by aggressively shifting your torso forward and pressing down through your hands as your chest reaches bar height.
Lock out your arms completely at the top position with your torso upright over the bar.
Lower your body in a controlled descent by bending your elbows and easing back down to the starting hang position.
Muscle Bar Up FAQs
What muscles does the Muscle Bar Up work?
The Muscle Bar Up mainly works the back and biceps, with help from the chest, traps and triceps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Muscle Bar Up?
Gymnastic rings or pull up bar.
Is the Muscle Bar Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Muscle Bar Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Muscle Bar Up variations and alternatives?
Similar exercises include the Butterfly Pull-Up, Commando Pull-Up, Jumping Pull-Up and Pull-Up.
Training calculators
Work out the numbers behind your training before your next session.