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Weighted Muscle Up

Category

Back

Equipment

Weighted

Target

Lats

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The muscle up is already one of the harder bodyweight skills to build — pulling high enough to transition over the bar and press out on top — so adding external weight is reserved for lifters who've already got strict muscle ups locked in. It combines a pull-up's back and bicep demand with a dip's triceps and chest demand in one continuous movement. Weight should be added in small increments once the transition itself is no longer the limiting factor.

How to Do the Weighted Muscle Up

1. Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder width.
2. Brace your core and pull your body up toward the bar, leading with your chest.
3. As you reach the top of the movement, rotate your grip so that your palms face toward you.
4. Continue pulling yourself up until your chest reaches the bar, then pause briefly.
5. Slowly lower yourself back down to the starting position, maintaining control throughout the movement.
6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Muscles Worked

The Weighted Muscle Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Triceps, Shoulders, Chest.

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 work?

The Weighted Muscle Up primarily targets the lats, with the biceps and triceps, shoulders, chest assisting.

What equipment do I need for the Weighted Muscle Up?

The Weighted Muscle Up is done with a weighted.

What's a good alternative to the Weighted Muscle Up?

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