Low-Bar Muscle-Up Transition

Isolates the hard part of the muscle-up —getting the wrists over the bar— with the feet supported or a band.

• Compound
• Bodyweight
• Intermediate

How to do it

• False or firm grip, wrists over the bar
• Pull close to the bar and lean the chest over it
• Finish with a full dip and locked arms

Sets, reps and tempo

Ranges: 3–6 reps · clean technique

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Getting one arm over before the other
• Letting the bar drift away from the body during the pull

Muscles worked

Primary

• Lats
• Triceps

Secondary

• Chest
• Biceps
• Core / abs

Alternatives

• Chest-to-Bar Pull-Up
• Straight Bar Dips
• Bar Muscle-Up