Weighted Muscle Up (On Bar) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Other
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Weighted Muscle Up (On Bar) is a challenging compound exercise that primarily targets the lats while also engaging the biceps as secondary muscles. Performed on a pull-up bar with additional weight attached via a belt, this movement combines a powerful pull-up with a transition into a dip, working multiple upper-body muscles and the core simultaneously. It requires a controlled, coordinated effort to pull the body up toward the bar, then push overhead into full arm extension, emphasizing both strength and technique. This exercise is ideal for advanced trainees looking to build upper-body pulling and pushing strength while enhancing overall muscular coordination and explosiveness.
How to Perform
Secure a weight plate to a belt around your waist, ensuring it fits snugly and does not shift during the movement.
Grab the pull-up bar with both hands, slightly wider than shoulder width, palms facing away, keeping your shoulders engaged and stable.
Tighten your core and initiate a controlled pull, driving your chest toward the bar while keeping your elbows tucked close to your torso.
As your chin clears the bar, smoothly transition into the pushing phase by leaning slightly forward and extending your arms overhead, completing the dip motion.
Lower your body in a slow and controlled manner back to the starting position, maintaining tension in your lats and core throughout.
Perform the exercise for the desired repetitions, prioritizing form, fluidity, and full range of motion rather than speed.
To challenge yourself further, gradually increase the weight on the belt, but only once proper form can be maintained consistently.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Warm up your shoulders, elbows, and wrists thoroughly before attempting weighted muscle ups.
Start with bodyweight muscle ups before adding weight to ensure proper technique.
Keep your core tight and engaged throughout to stabilize your body and protect your lower back.
Focus on pulling with your lats first, not just your arms, to maximize the primary muscle activation.
Control the movement, avoiding jerky or explosive motions that can strain the joints.
Ensure the weight plate is securely fastened to avoid imbalance or slipping during the exercise.
Gradually increase weight in small increments to maintain form and prevent injury.
Practice both the pull-up and dip portions separately if needed to strengthen weak points before combining them.
How Not to Perform
Do not start with heavy weights before mastering bodyweight muscle ups, as this increases the risk of shoulder, elbow, and wrist injuries.
Avoid swinging your body excessively or using momentum, which reduces lat activation and wastes energy.
Do not flare your elbows out too much during the pull phase, as this can strain your shoulders and reduce efficiency.
Avoid leaning too far forward or backward during the transition, which can compromise form and put stress on the wrists and lower back.
Do not rush the movement; jerky or explosive motions increase injury risk and decrease focus on the target muscles.
Avoid gripping the bar too tightly or unevenly, which can lead to hand, wrist, or forearm strain.
Do not neglect core engagement; a loose core reduces stability and transfers unnecessary load to other joints.
Avoid locking out your arms too forcefully at the top, which can stress the elbows and shoulders.
Do not let the weight plate swing or move during the exercise, as this can throw off balance and compromise safety.
Avoid skipping warm-ups or mobility exercises, as cold muscles and joints are more prone to injury during this complex movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
