How to do it
Lock your elbows tight against your ribs as you press over the bar.
- 1
Hang from a suspension bar with a false grip (wrists over the bar).
- 2
Pull your body up with enough force to transition your shoulders above the bar.
- 3
Once your chest is above the bar, quickly rotate your elbows forward.
- 4
Press your body up until your arms are fully extended.
- 5
Lower yourself back down with control and repeat for the desired number of repetitions.
Expert tip
Focus on a powerful pull from the lats and a quick transition to the dip phase to successfully complete the muscle-up.
Common mistakes
- ✕Losing the false grip during the transition
- ✕Dropping fast beneath the bar on descent
- ✕Failing to lean forward over the bar