How to do the Weighted Muscle Up (on Bar)
Weighted Muscle Up (on Bar) 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 (on Bar) demonstration · © GymiaFit
Weighted Muscle Up (on Bar) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Triceps, Shoulders, Forearms
- Equipment
- Weighted
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Weighted Muscle Up (on Bar) 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 shoulder blades down and back.
- 3Bend your elbows and pull your chest towards the bar, keeping your body straight.
- 4Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
- 5Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- 6Repeat for the desired number of repetitions.
Weighted Muscle Up (on Bar) — questions
What muscles does the Weighted Muscle Up (on Bar) work?
The Weighted Muscle Up (on Bar) primarily targets the Lats. It also recruits the Biceps, Triceps, Shoulders, Forearms as secondary movers.
What equipment do I need for the Weighted Muscle Up (on Bar)?
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 (on Bar) 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 (on Bar)?
Weighted Muscle Up, 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 (on Bar) 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.