muscle up

Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. Engage your core and pull your body up towards the bar, leading with your chest. As you reach the top of the movement, transition your grip so that your palms are facing towards you. Continue pulling yourself up until your chest is above the bar and your arms are fully flexed. Reverse the movement by slowly lowering yourself back down to the starting position. Repeat for the desired number of repetitions.