Video Coming Soon
We're working on adding video demonstrations for this exercise.
Weighted Muscle-Up
A weighted variation of the muscle up adding external load via a vest or belt to increase intensity for the lats, chest, and triceps.
About Exercise
Equipment
Pull-up Bar, , Plates
Difficulty
5/5 •
Primary Muscle Groups
Lats, Triceps, Chest, Shoulders
Secondary Muscles
Traps, Forearms, Abs
Popularity Score
2
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
10/10Triceps
9/10Lateral Head, Medial Head
Chest
8/10Upper Chest
Shoulders
8/10Anterior Delts
Biceps
6/10Traps
5/10Upper Traps
Forearms
5/10Flexors
Abs
5/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Full recovery is required for max power output.
How to Perform
Secure a dip belt with plates or a weight vest. Grip the bar with a false grip, slightly wider than shoulders, hanging with arms extended.
- Generate a powerful kip swing to initiate momentum.
- Explosively pull your chest high over the bar, overcoming the added weight.
- Aggressively lean forward and rotate wrists to transition the torso over the bar.
- Press down through the palms to extend arms into a support position.
- Lower yourself with control, absorbing the weight through the transition.
- Return to a dead hang before the next rep.
Coaching Tips
Form Cues
- Explode hips up.
- Pull to hips.
- Fast transition.
- Control the weight.
- Keep legs together.
Breathing
Inhale deeply before the rep; brace hard and exhale forcefully during the transition and press.
Range of Motion
From full dead hang with arms extended to full lockout above the bar.
Safety
Safety Notes
- Ensure the weight belt is secure and won't slip.
- Do not attempt without mastering strict bodyweight muscle ups.
- Avoid if experiencing any elbow or shoulder discomfort.
- Be prepared to bail safely if the rep fails.
Spotting
Not recommended due to the external load; perform in a safe environment.
Common Mistakes
- Insufficient explosive power.
- Letting the weight swing uncontrollably.
- Chicken-winging the transition.
- Failing to lock out at the top.
- Dropping too fast into the bottom.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Lower back strain
- Wrist injury
Flexibility Needed
- Excellent shoulder flexion
- Wrist flexion for false grip
- Thoracic extension
Build Up First
- 10+ strict bodyweight pull-ups
- 5+ strict bodyweight muscle ups
- High relative strength
Also known as
Weighted Bar Muscle-Up, Weighted Ring Muscle-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Muscle-Up
Pull-up Bar
Lats, Triceps
Weighted L-Sit Pull-Up
Pull-up Bar,
Lats, Abs
Weighted Chin-Up
Pull-up Bar,
Lats, Biceps
Weighted Pull-Up
Pull-up Bar,
Lats, Biceps
Weighted Push-Up
Plates
Chest
Barbell Muscle Snatch
Barbell, Plates
Quads, Glutes
Resistance Band Assisted Muscle-Up
Bands, Pull-up Bar
Lats, Biceps
Dumbbell Weighted Chin-Up
Pull-up Bar, Dumbbells
Lats, Biceps
Weighted Dips
Dip Bars,
Triceps, Chest
Weighted Hammer-Grip Pull-Up
Pull-up Bar,
Lats, Biceps
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
