Weighted Muscle-up (on bar) Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Trapezius, Biceps Brachii, Rhomboids
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8
- Alternate Names
- Weighted Bar Muscle-up
How to: Weighted Muscle-up (on bar)
- Start by hanging from a bar with an overhand grip, slightly wider than shoulder-width.
- Engage your core and pull yourself upward explosively.
- As your chest approaches the bar, transition your torso forward over the bar.
- Push down on the bar to get your chest above it and transition into a dip position.
- Press down to finish the movement with locked arms.
Common Mistakes
- Allowing your shoulders to hunch up towards your ears.
- Kicking your legs too much, which can lead to loss of control.
- Not fully extending your arms at the top of the movement.
Modifications
- Use a resistance band for assistance.
- Perform a weighted pull-up instead to build strength.
Tips
- Engage your core throughout the movement.
- Pull yourself up explosively to generate momentum.
- Use a controlled motion for the muscle-up to avoid injury.
Weighted Muscle-up (on bar) Alternatives
Tags
back
strength
muscle-up
pull-up
weighted
advanced