Exercise 3312 · REF MCkqdKE

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Weighted Muscle Up (on Bar)

Category

Back

Equipment

Weighted

Target

Lats

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Same demanding pull-to-press transition as any muscle up, specified here on a straight bar rather than rings, which changes the wrist and grip mechanics slightly through the transition point. Adding weight to this movement only makes sense once the bodyweight version is smooth and controlled. The transition over the bar, not the raw pulling strength, is usually what limits lifters here.

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.

Muscles Worked

The Weighted Muscle Up (on Bar) primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Triceps, Shoulders, Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have weighted? These target the same lats with different equipment.

Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Weighted Muscle Up (on Bar) work?

The Weighted Muscle Up (on Bar) primarily targets the lats, with the biceps and triceps, shoulders, forearms assisting.

What equipment do I need for the Weighted Muscle Up (on Bar)?

The Weighted Muscle Up (on Bar) is done with a weighted.

What's a good alternative to the Weighted Muscle Up (on Bar)?

If you don't have access to a weighted, the Archer Pull Up targets the same lats using body weight instead.