Wide Muscle-Up

Technique

How to perform Wide Muscle-Up

1. Take a wide overhand grip on a fixed straight pull-up bar with room to move above it.
2. Start in a controlled hang with your arms extended and your trunk braced.
3. Pull high and bring your lower chest toward the bar, keeping your hands in the same wide positions.
4. As your chest clears the bar, lean over it and guide both elbows through the turnover together.
5. Press down on the bar and straighten your elbows to finish in stable top support.
6. Reverse the dip and turnover under control, then lower to an extended-arm hang before resetting.
7. A kip is optional, not required; it is not what distinguishes this bar exercise from the separate ring version.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.