Exercise Comparison
Bent-Arm Barbell Pullover vs Kipping Muscle Up
Side-by-Side
Muscle Analysis
Shared
Only in Bent-Arm Barbell Pullover
Only in Kipping Muscle Up
Instructions
Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width.
Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the barbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
Kipping Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings.
Begin with a movement swinging your legs backward slightly.
Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
Maintaining control and stability, extend through the elbow to complete the motion.
Use care when lowering yourself to the ground.
Verdict
Both exercises target the lats. Bent-Arm Barbell Pullover is a intermediate exercise using barbell, while Kipping Muscle Up is intermediate and uses other. Choose Bent-Arm Barbell Pullover if you have access to barbell, or Kipping Muscle Up if you prefer other.