Bar Muscle-Up

Lats Tier C for Lats Bodyweight Compound Pull

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4sets

2-5reps

150srest

~9.8kcal/min

LatsC Latissimus Dorsi Teres Major Triceps

Triceps Chest Shoulders Abs

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inLats

Lats — the sides of your back under the armpits — and between the shoulder blades.

Key cue (the coach says it during the set)“Pull the elbows down to your back pockets, chest up.”

Tempo · Pull 1 s · pause 1 · lower 3 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Front of armsPulling with the arms. Hold the bar like hooks (thumb over) and start each rep by pulling the shoulders down.
Feel it in Forearms / gripGrip gives out first. Use straps or a thumbless grip, and train dead hangs separately.
Feel it in Neck / upper trapsShoulders creeping to the ears. Pull the shoulder blades down first, then bend the elbows.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Build up to about 10 strict pull-ups and 10 straight-bar dips before attempting muscle-ups.
Pull the bar to your lower chest, not your chin; the higher the pull, the easier the transition.

Chicken-winging, where one elbow gets over the bar before the other.
Pulling straight up close to the bar instead of pulling the bar down toward the hips.