Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Secure a weight belt around your waist. Grip the bar with an overhand grip, slightly wider than shoulder-width. Engage your core and pull explosively until your chest reaches the bar. Lean forward and push down to transition. Press your body up to full arm extension. Lower with control to the starting position. Repeat.
Master the unweighted muscle-up first. Use explosive power during the pull. Maintain a tight core. Consider a spotter or resistance bands when starting. Increase weight gradually. Keep wrists straight and elbows close during the dip.
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