10 Best Muscle-up (On Vertical Bar) Alternatives for Progression

The Muscle-up (On Vertical Bar) is done hanging. Ranked closest by our scoring: the Inverted Row, the Inverted Row With Straps and London Bridges.

Muscle-up (On Vertical Bar)Watch the Muscle-up (On Vertical Bar)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Muscle-up (On Vertical Bar)

The steps for the Muscle-up (On Vertical Bar) itself, so you can judge how close each substitute below really is.

Lats, with biceps, triceps, forearms · Bodyweight · Advanced · Compound

  1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
  2. Engage your core and pull your body up towards the bar, leading with your chest.
  3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
  4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
  5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Muscle-up (On Vertical Bar) Alternatives

10 substitutes, ranked by how closely each one matches the Muscle-up (On Vertical Bar) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Inverted RowPlay demonstration

    1. Inverted Row

    96% match

    Lats · Intermediate · Compound

    Pick this when you want an easier version that still works the lats.

    • Bodyweight
    How to perform it
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Muscle-up (On Vertical Bar)
    • Equipment: bodyweight only, the same as the Muscle-up (On Vertical Bar)
    • Body position: hanging, the same as the Muscle-up (On Vertical Bar)
    • Balance: easier to stay steady on than the Muscle-up (On Vertical Bar)
  3. Inverted Row On BenchPlay demonstration

    3. Inverted Row On Bench

    83% match

    Upper Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the lats.

    • Bodyweight
    How to perform it
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not lats
    • Equipment: bodyweight only, the same as the Muscle-up (On Vertical Bar)
    • Body position: hanging, the same as the Muscle-up (On Vertical Bar)

Muscle-up (On Vertical Bar) FAQ

What muscles does Muscle-up (on Vertical Bar) work?

The vertical-bar muscle-up primarily targets the lats, teres major, posterior deltoids, biceps, and forearms during the pull, then shifts load to the chest, triceps, and anterior deltoids during the transition and dip. It requires coordinated scapular retraction and powerful shoulder extension to move from pull to press.

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