Slow Muscle-Up

Grip the pull-up bar firmly with an overhand grip slightly wider than shoulder-width apart.

Hang with your arms fully extended and your core engaged.

Pull your chest up toward the bar in a slow, controlled pull-up motion.

As your chest approaches the bar, transition your elbows forward and lean your torso over the bar.

Press down through your hands to extend your arms fully into the top support position.

Lower yourself back down with the same slow, deliberate control to return to the starting hang.