TETSUWeighted Muscle Up (On Bar)
The Weighted Muscle Up (On Bar) is a weighted exercise for the back that primarily targets the lats, with the biceps, triceps, shoulders and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Weighted Muscle Up (On Bar)
- Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your elbows and pull your chest towards the bar, keeping your body straight.
- Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
- Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Muscle Up (On Bar) work?
The Weighted Muscle Up (On Bar) primarily targets the lats. The biceps, triceps, shoulders and forearms work as supporting muscles.
What equipment do I need for the Weighted Muscle Up (On Bar)?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Muscle Up (On Bar).
How many sets and reps of the Weighted Muscle Up (On Bar) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Muscle Up (On Bar) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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