The Wide Muscle-Up is an advanced variation where hands are positioned wider than shoulder-width on the bar. Start by gripping the bar wide. Pull your chest towards the bar, transitioning your body over it by pulling yourself up and forward. Press down into the bar to reach the locked-out position, then lower with control. This targets the back, chest, shoulders, and arms, demanding significant upper-body strength and stability. Master the standard muscle-up before attempting the wide version, prioritizing proper form to prevent injury.
