PlanWorkouts

Exercise 1401 · REF Af0EW2I

Muscle-Up (on Vertical Bar) exercise animation

Muscle-Up (on Vertical Bar)

Category
Back
Equipment
Body Weight
Target
Lats

Performing the muscle-up on a vertical pole rather than a horizontal bar changes the grip and pulling angle significantly, since there's no bar to hook the elbows over during the transition. It demands a different kind of full-body coordination than the standard bar version.

How to Do the Muscle-Up (on Vertical Bar)

  1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
  2. Engage your core and pull your body up towards the bar, leading with your chest.
  3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
  4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
  5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Muscle-Up (on Vertical Bar) primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Triceps, Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Muscle-Up (on Vertical Bar) work?
The Muscle-Up (on Vertical Bar) primarily targets the lats, with the biceps and triceps, forearms assisting.
What equipment do I need for the Muscle-Up (on Vertical Bar)?
The Muscle-Up (on Vertical Bar) is done with no equipment — just body weight.
What's a good alternative to the Muscle-Up (on Vertical Bar)?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.