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

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Inverted Row

   96% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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)
2. Play demonstration

   2. Inverted Row With Straps

   84% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a suspension trainer or straps at chest height.
   2. Stand facing the anchor point and grab the handles with an overhand grip.
   3. Walk your feet forward, leaning back until your body is at an angle.
   4. Keep your body straight and engage your core.
   5. Pull your chest towards the 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: a suspension trainer, not bodyweight only
   • Body position: hanging, the same as the Muscle-up (On Vertical Bar)
3. Play demonstration

   3. Inverted Row On Bench

   83% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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)
4. Play demonstration

   4. Inverted Row Bent Knees

   81% match

   • Upper Back
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Set up a bar at waist height and lie underneath it.
   2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Position your body so that your heels are on the ground and your body is straight.
   4. Pull your chest up towards the bar by squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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)
   • Balance: easier to stay steady on than the Muscle-up (On Vertical Bar)
5. 

   5. London Bridges

   80% match

   • Lats
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
   2. Stand on the bar, using the rope to balance yourself. This will be your starting position.
   3. Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
   4. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

   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: lying on your back, not hanging
6. Play demonstration

   6. Bodyweight Standing Row

   80% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Grasp a bar or handles with an overhand grip, palms facing down.
   3. Keep your back straight and core engaged.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement.
   6. Slowly release and extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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: standing, not hanging
7. Play demonstration

   7. Suspended Row

   78% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a suspension trainer at an appropriate height.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Hold the handles with an overhand grip, palms facing each other.
   4. Lean back, keeping your body straight and your heels on the ground.
   5. Pull your chest towards the 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: a suspension trainer, not bodyweight only
   • Body position: hanging, the same as the Muscle-up (On Vertical Bar)
8. Play demonstration

   8. Bodyweight Standing Row (With Towel)

   76% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   5. 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: standing, not hanging
9. Play demonstration

   9. Bodyweight Standing Close-grip Row

   76% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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: standing, not hanging
10. Play demonstration

    10. Muscle Up

    74% match

    • Lats
    • Bodyweight
    • Advanced
    • Compound

    How to perform this exercise

    1. Start by hanging from a pull-up 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 reach the top of the movement, transition your grip so that your palms are facing towards you.
    4. Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
    5. Reverse the movement by slowly lowering yourself back down to the starting position.
    6. 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: harder to stay steady on than the Muscle-up (On Vertical Bar)