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All exercises

Weighted muscle up

Advanced

Weighted muscle up is a compound weight plate exercise for the lats, also working the biceps, triceps, front delts, and chest.

What it works

Primary muscle

Lats

Also works

BicepsTricepsFront deltsChest

Equipment
Weight plate
Movement
Conditioning
Type
Compound
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
  2. 2Engage your core and pull your body up towards the bar, leading with your chest.
  3. 3As you reach the top of the movement, transition your grip so that your palms are facing towards you.
  4. 4Continue pulling yourself up until your chest reaches the bar, then pause for a moment.
  5. 5Slowly lower yourself back down to the starting position, maintaining control throughout the movement.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Muscle upBodyweight
  • Kipping muscle upBodyweight
  • Muscle-up (on vertical bar)Bodyweight
  • Weighted muscle up (on bar)Weight plate
  • Side-to-side chinBodyweight

Easier variations

  • Muscle upBodyweight
  • Kipping muscle upBodyweight
  • Muscle-up (on vertical bar)Bodyweight
Logged today · 2 min restWeighted muscle up

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