Weighted muscle up (on bar)

How to do it

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

More lats exercises

• Weighted muscle upWeighted
• Mixed grip chin-upBodyweight
• Band kneeling one arm pulldownResistance band
• Barbell pullover to pressBarbell
• Band assisted pull-upResistance band
• Kipping muscle upBodyweight
• Muscle-up (on vertical bar)Bodyweight
• Muscle upBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.