Weighted Muscle-up
Description
The weighted muscle-up is an elite calisthenics exercise that adds external weight via a dip belt to the standard muscle-up. The muscle-up combines an explosive pull-up with a dip transition over the bar — adding weight to it represents the pinnacle of relative upper-body pulling strength.
Muscle Group
Equipment Required
Weighted Muscle-up Instructions
- Attach a weight plate to a dip belt and clip it around your waist. Approach a sturdy pull-up bar.
- Grip the bar with a false grip (wrists rolled over the bar) or standard overhand grip, hands shoulder-width apart.
- Hang with arms extended. Brace your core.
- Pull explosively as high as possible. Drive your chest toward the bar.
- As your chest reaches the bar, transition by rolling your wrists over and pressing your body up.
- Press up to a full straight-arm support position above the bar (lockout).
- Lower under control back to the dead hang.
- This is an advanced exercise. Master strict bodyweight muscle-ups before adding weight. Use 1 to 5 reps per set.
Weighted Muscle-up Form & Visual
Weighted Muscle-up Benefits
- Pinnacle of bodyweight pulling and pressing strength
- Builds the lats, chest, triceps, and core
- Develops explosive pulling power
- Impressive calisthenics skill
- Excellent measure of relative upper-body strength
- Carries over to all pulling and pressing
Weighted Muscle-up Muscles Worked
- Latissimus dorsi (heavy)
- Pectoralis major (transition)
- Triceps brachii (lockout)
- Biceps brachii (pull)
- Trapezius and rhomboids
- Core (anti-extension throughout)
- Forearms and grip
Weighted Muscle-up Variations & Alternatives
- Pull-Up
- Weighted Pull-Up
- Tricep Dip
- Bodyweight Muscle-Up
- Ring Muscle-Up
- Strict Muscle-Up
- Kipping Muscle-Up (CrossFit)
