Bar Muscle-Up Ability Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.


  • Session 1: TEST: Max reps unbroken bar muscle-ups. If you cannot complete a single rep, find the smallest band with which you can complete one rep.
  • Session 2: Five rounds of: 10 second static hanging lat activation hollow hold, 20 second banded pull-downs, 10 second hanging static arch hold, 20 second banded pull-downs.
  • Session 3: Complete five sets of six gymnastic kips with straight arms. Every odd repetition should be for max height without arm bend (lat activation). Use a partner to pull back on the rib cage for each max height attempt. Five minute cap.
  • Session 4: Take five minutes to build to five reps at the lowest possible box to complete a jumping bar muscle-up (with simultaneous elbows on the transition).
  • Session 5: Take five minutes to build to five reps at the smallest possible band to complete a bar muscle-up (with simultaneous elbows on the transition).
  • Session 6: Accumulate eight bar muscle-ups. Use a partner to lift your rib cage to assist with the transition. Use an additional band only if absolutely necessary. Five minute cap.
Dan Williams

Dan Williams


Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.