Pull Advanced
Rank #33 of 100
Muscle-Up (Bar)
An explosive pull-up that transitions over the bar into a dip — the iconic move that joins pulling and pressing.
- Equipment
- Pull-up bar
- Focus
- Hang, row and climb
Muscles worked
- Lats
- Chest
- Triceps
- Biceps
- Core
How to do it well
- 1 Pull explosively to sternum height.
- 2 Lean over the bar fast to clear the transition.
- 3 Drill the transition with negatives first.
More pull work
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Advanced #32
L-Sit Pull-Up
A strict pull-up performed while holding the legs out in an L — combining pulling power with a relentless core hold.
Lats Biceps Abs
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Advanced #30
Archer Pull-Up
A wide pull-up that pulls the body to one hand while the other arm stays straight — a key step toward the one-arm pull-up.
Lats Biceps Upper Back
Pull
Advanced #36
Weighted Pull-Up
A strict pull-up loaded with added weight to drive maximal strength gains once bodyweight reps become easy.
Lats Upper Back Biceps