Weighted Muscle-Up On Bar

Muscles worked

Setup

1. Secure a weight plate using a dip belt or a weighted vest, ensuring the load is centered and stable.
2. Grip the bar with a shoulder-width overhand grip, ideally using a 'false grip' (wrists slightly over the bar) to ease the transition.
3. Hang with arms fully extended and engage your core to maintain a slight hollow body position.

How to do it

1. Pull explosively toward your lower chest while driving your elbows back and keeping the bar close to your body.
2. At the peak of the pull, aggressively lean your torso forward over the bar to transition your weight from a pull to a press.
3. Exhale forcefully as you press your body upward into a straight-bar dip until your arms are fully locked out.
4. Lower yourself back down with control, reversing the movement through the transition and back to a dead hang while inhaling.

Form checklist

• Keep your core tight and legs together to prevent energy leaks.
• Avoid excessive leg swinging or 'kipping' to ensure the upper body is generating the power.
• Ensure your elbows stay tucked toward your ribs during the transition phase to protect the shoulders.
• Complete a full range of motion by locking out at the top and reaching full extension at the bottom.

Pro tips

• Focus on 'pulling the bar to your hips' rather than your chin to create the necessary height for the transition.
• The transition is the most technical part; move your chest over the bar as fast as possible once you reach peak height.
• Maintain a 'false grip' throughout to reduce the distance your wrists must rotate during the turnover.

Make it harder

• Pause for 2 seconds at the top of the dip and at the bottom of the hang to eliminate all momentum.
• Perform the entire movement with an L-sit leg position to drastically increase core demand and change the center of gravity.

Frequently asked

What muscles does the weighted muscle-up on bar work?

The weighted muscle-up on bar primarily targets the lats, pectorals, and trapezius, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.

What equipment do you need for the weighted muscle-up on bar?

The weighted muscle-up on bar uses pull up bar.

Is the weighted muscle-up on bar good for beginners?

The weighted muscle-up on bar is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius