How to Bar Muscle Up

How to Muscle Up: 3 Keys for Your First One Before you try a muscle-up, you should be able to do at least 10 strict pull-ups and 10 strict dips. The stronger you are, the easier it gets. After that, only three things really matter: - False grip. Rotate your hands over the bar so your wrists sit behind it, not under it. - Pull angle. Pull up and back. Point your toes at a spot on the ground about one arm's length in front of the bar. - Pull speed. You need a hard, fast, explosive pull to get high enough for the transition. Pro tips: Start every rep from full arm extension. Switch from the pull to the dip when the bar reaches your stomach. Finish with your arms locked out and your shoulders over the bar or slightly in front of it. Bookmark this for your next pull day and send it to a friend who's chasing their first muscle-up.