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Back · Body Weight
Monkey Bar Swings
Monkey Bar Swings is an intermediate compound strength exercise that works the lats (back), with the biceps, shoulders and core assisting. It needs only a pull-up bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Lats
- Forearms
Secondary muscles
- Biceps
- Shoulders
- Core
How to do Monkey Bar Swings
- Hang from the first bar of a monkey bar set with both hands.
- Swing your body slightly and reach one hand forward to the next bar.
- Shift your weight and swing the other hand forward to the following bar.
- Continue across the bars, keeping your shoulders engaged.
Form tips
- Use your hips to create a gentle swing.
- Keep a firm grip and active shoulders.
Monkey Bar Swings alternatives
More lats exercises
Monkey Bar Swings FAQ
What muscles does Monkey Bar Swings work?
Monkey Bar Swings mainly works the lats in the back. The biceps, shoulders and core work as secondary muscles.
What equipment do you need for Monkey Bar Swings?
You need only a pull-up bar.
How many sets and reps of Monkey Bar Swings should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Monkey Bar Swings good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Monkey Bar Swings burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Monkey Bar Swings?
Other exercises for the lats include Band Fixed Back Underhand Pulldown, Assisted Chin Up Close Grip, Assisted Pull Up and Cable Bar Lateral Pulldown.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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