Parkour/Exercises/The Muscle-Up

A Muscle-Up is an excellent general conditioning exercise, which engages most of the arm, shoulder, back, and core musculature.

Instructions

 * 1) Find a horizontal bar or rail about a foot over your head.
 * 2) Grasp the rail, palms oriented away from you, and perform a pull-up
 * 3) At the highest extent of your pull-up, shift one of your arms up so that your palm is on top of the bar, facing downwards and your elbow is facing generally upwards.
 * 4) Shift your other arm into the same position, and straighten your arms.