TETSUWeighted Muscle Up
The Weighted Muscle Up is a weighted exercise for the back that primarily targets the lats, with the biceps, triceps, shoulders and chest assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Weighted Muscle Up
- 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 body up towards the bar, leading with your chest.
- As you reach the top of the movement, transition your grip so that your palms are facing towards you.
- Continue pulling yourself up until your chest reaches the bar, then pause for a moment.
- Slowly lower yourself back down to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Muscle Up work?
The Weighted Muscle Up primarily targets the lats. The biceps, triceps, shoulders and chest work as supporting muscles.
What equipment do I need for the Weighted Muscle Up?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Muscle Up.
How many sets and reps of the Weighted Muscle Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Muscle Up 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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