Bar Muscle Up
The Bar Muscle Up is an advanced calisthenics exercise that combines a powerful pull-up with a dip, requiring you to pull your body explosively up and over the bar. It builds tremendous upper body power, coordination, and relative strength.
The Bar Muscle Up places significant stress on the shoulder joints and requires high neural drive, making fatigue management critical. The AI analyzes your recovery metrics (HRV and sleep) and intra-workout performance data to ensure you only attempt high-intensity sets when your nervous system is primed. If the app detects a drop in power output or an increase in RPE, it may suggest terminating the set early or switching to regression exercises to prevent the 'chicken wing' compensation pattern that often leads to injury.
Form Cues
- Start with a hollow body position to create tension
- Pull explosively aiming to bring the bar to your hips
- Drive your head forward aggressively as your chest clears the bar
- Press down on the bar to lock out your arms at the top
- Keep your legs straight and toes pointed to maintain momentum
- Don't let one elbow pop over the bar before the other
- Don't pull strictly vertical; create a slight arc
- Don't bend your knees excessively to kick over the bar
- Don't start the pull before your body swings back
- Don't drop uncontrollably into the bottom position
Common Mistakes
- Chicken-winging one arm over at a time
- Pulling too early in the swing
- Not pulling high enough on the chest/stomach
- Losing core tension during the transition
- Grip slipping due to lack of false grip or chalk
Muscles Worked
This complex movement primarily targets the latissimus dorsi and biceps during the explosive pulling phase, requiring immense power to elevate the body. As you transition over the bar, the load shifts to the triceps, anterior deltoids, and pectorals to press the body upward. The core remains highly active throughout to stabilize the spine and transfer force between the upper and lower body.
Primary
Secondary
Get Personalized Coaching for Bar Muscle Up
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.