{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Muscle-Up",
      "kind": "common"
    },
    {
      "text": "BMU",
      "kind": "abbreviation"
    },
    {
      "text": "Bar Muscle Up",
      "kind": "common"
    },
    {
      "text": "Muscle up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "adduction",
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "retraction",
          "downward-rotation",
          "protraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "flexion",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "power"
    ],
    "movement_patterns": [
      "vertical-pull",
      "vertical-push"
    ],
    "mechanics": "compound",
    "force": "mixed",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "ballistic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "423"
  },
  "id": "oec:bar-muscle-up",
  "instructions": {
    "setup": [
      "Grasp a sturdy pull-up bar with a full overhand (pronated) grip slightly wider than shoulder-width.",
      "Hang with arms fully extended and engage your core to keep your body under control."
    ],
    "steps": [
      "Initiate an explosive pull by driving your elbows down and back, pulling your chest back and around the bar rather than directly vertical.",
      "As your lower chest reaches bar height, aggressively roll your wrists and shoulders forward over the bar to transition into the bottom of a dip.",
      "Press through your palms and extend your elbows fully to complete the dip, finishing in a front support position above the bar.",
      "Lower under control by unlocking the elbows, shifting the shoulders back, and absorbing the descent into a controlled dead hang before the next repetition."
    ],
    "breathing": "Inhale at the bottom, exhale forcefully during the explosive pull and transition, and exhale again as you finish the dip press-out.",
    "cues": [
      "Pull fast to the hips, not just the chin.",
      "Throw your chest over the bar at the apex.",
      "Roll your wrists forward over the top of the bar."
    ],
    "common_faults": [
      {
        "fault": "Chicken-winging by rolling one arm over the bar before the other.",
        "correction": "Pull explosively and symmetrically so both shoulders and elbows clear the bar at the exact same instant, avoiding excessive strain on one shoulder."
      },
      {
        "fault": "Pulling straight up vertically into the bar instead of pulling in an arcing trajectory.",
        "correction": "Direct your pull slightly away and around the bar to clear room for your chest and head to rotate over it."
      },
      {
        "fault": "Losing wrist position during the transition.",
        "correction": "Use a deep overhand grip and aggressively flex the wrists forward as you reach the top of the pull."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure overhead clearance is sufficient so your head does not strike the ceiling during the lockout.",
        "Develop baseline strength with strict pull-ups, chest-to-bar pull-ups, and straight-bar dips before attempting dynamic muscle-ups."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Bar Muscle-Up",
  "previous_ids": [
    "oec:muscle-up"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Muscle up",
        "url": "https://wger.de/en/exercise/423/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "arson"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:pull-up"
    },
    {
      "type": "progression-of",
      "target": "oec:dip"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An advanced bodyweight exercise combining an explosive pull-up, dynamic transition, and straight-bar dip to bring the body above the bar."
}