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Band-Assisted Bar Muscle-Up
- 1 - Loop a resistance band securely around a pull-up bar and place one foot or knee into the band for assistance.
- 2 - Grip the bar slightly wider than shoulder-width with an overhand grip and hang with your arms fully extended.
- 3 - Brace your core, pull your shoulders down and back, and create a slight hollow-body position.
- 4 - Pull explosively toward the bar, driving your chest upward while keeping tension through your core.
- 5 - As your chest reaches bar height, lean your torso over the bar and rotate your elbows forward to transition into the dip position.
- 6 - Press down through the bar until your arms are fully extended and your torso is above the bar.
- 7 - Lower yourself back down under control, return to the hanging position, and repeat for the desired number of repetitions.
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