Weighted Muscle-up

Weighted Muscle Up


This exercise involves performing a muscle-up while wearing additional weight, such as a weighted vest or belt. It requires a high level of upper body strength and coordination.

Muscle Group

Equipment Required

Weighted Muscle-up Instructions

  1. Start by hanging from a pull-up bar with your hands shoulder-width apart and your palms facing away from you.
  2. Engage your core and pull your shoulder blades down and back.
  3. Bend your elbows and pull your chest towards the bar, keeping your elbows close to your body.
  4. As you reach the top of the pull-up, explosively push down on the bar and use your momentum to transition into a dip position.
  5. As you dip down, bring your knees up towards your chest and tuck them in tightly.
  6. Extend your arms and push yourself up into a full dip position.
  7. Lower yourself back down into the tuck position and then back down to the starting position.
  8. Repeat for the desired number of reps.

Weighted Muscle-up Form & Visual

Weighted Muscle Up

Weighted Muscle-up Benefits

  • Improves cardiovascular endurance
  • Increases muscular strength and endurance
  • Enhances coordination and balance
  • Burns calories and aids in weight loss
  • Boosts mood and reduces stress
  • Improves bone density and joint health
  • Can be done with minimal equipment and space
  • Can be modified for different fitness levels and goals

Weighted Muscle-up Muscles Worked

  • Chest muscles
  • Shoulder muscles
  • Triceps muscles
  • Back muscles
  • Biceps muscles
  • Core muscles

Weighted Muscle-up Variations & Alternatives

  • Strict muscle-up
  • Kipping muscle-up
  • Ring muscle-up
  • Bar muscle-up
  • Weighted pull-up
  • Weighted dip
  • Strict chest-to-bar pull-up
  • Kipping chest-to-bar pull-up