straddlyBand-Assisted Muscle-Up
Muscles worked
Main muscles
- Latissimus Dorsi
- Pectoralis Major (Lower)
- Triceps (Lateral Head)
- Triceps (Long Head)
- Triceps (Medial Head)
Also working
- Anterior Deltoid
- Biceps Brachii (Long Head)
- Biceps Brachii (Short Head)
- Rectus Abdominis
- Trapezius (Lower)
- Wrist Flexors
What it is
A bar muscle-up with a resistance band looped over the bar under your knees or feet. The band helps most at the bottom, so you can practice the pull and the transition over the bar before you have the strength to do it alone. Use a lighter band as you progress.
Technique tips
- Pull explosively to the lower chest
- Keep the bar close to your body
- Lean the chest over the bar during the transition
- Press to full lockout at the top
How to track your progress
Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.
