How to do the Weighted Muscle Up
Weighted Muscle Up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Biceps and Triceps.
Weighted Muscle Up demonstration · © GymiaFit
Weighted Muscle Up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Triceps, Shoulders, Chest
- Equipment
- Weighted
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Weighted Muscle Up step by step
- 1Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
- 2Engage your core and pull your body up towards the bar, leading with your chest.
- 3As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- 4Continue pulling yourself up until your chest reaches the bar, then pause for a moment.
- 5Slowly lower yourself back down to the starting position, maintaining control throughout the movement.
- 6Repeat for the desired number of repetitions.
Weighted Muscle Up — questions
What muscles does the Weighted Muscle Up work?
The Weighted Muscle Up primarily targets the Lats. It also recruits the Biceps, Triceps, Shoulders, Chest as secondary movers.
What equipment do I need for the Weighted Muscle Up?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Muscle Up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Weighted Muscle Up?
Weighted Muscle Up (on Bar), Weighted Close Grip Chin-up On Dip Cage, Weighted One Hand Pull Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Muscle Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.