Advanced
WEIGHTED MUSCLE UP (ON BAR)
Back
Body Part
Lats
Target Muscle
Weighted
Equipment
Advanced
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
2
Step:2 Engage your core and pull your shoulder blades down and back.
3
Step:3 Bend your elbows and pull your chest towards the bar, keeping your body straight.
4
Step:4 Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
5
Step:5 Pause at the top of the movement, then slowly lower yourself back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
