Weighted Muscle Up (on Bar)

Target muscle

Lats

Also works

Biceps, triceps, shoulders, forearms

Equipment

Weighted

Body part

Back

How to do the weighted muscle up (on bar)

1. Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
2. Engage your core and pull your shoulder blades down and back.
3. Bend your elbows and pull your chest towards the bar, keeping your body straight.
4. Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
5. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The biceps, triceps, shoulders and forearms work as secondary muscles. See all lat exercises or every weighted exercise.