Weighted Muscle-Up
The Weighted Muscle-Up is a compound exercise that mainly works the back, chest, triceps and shoulders, with help from the biceps and core. You'll need: gymnastic rings and weight plates.
Required Equipment
Weighted Muscle-Up Muscles Worked
Primary
Lats (latissimus dorsi); Chest (pectoralis major, sternal head); Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Secondary
Biceps (biceps brachii); Abdominals (rectus abdominis)
How to do the Weighted Muscle-Up
Attach extra weight securely to a dip belt or vest, then hang with straight arms from sturdy gymnastic rings with an overhand grip.
Engage your core and pull your chest forcefully upward toward the rings as you would in a powerful pull-up.
As your chest reaches ring height, quickly transition your elbows over the rings by leaning your torso forward into a deep dip position.
Press down through the rings to extend your arms fully and lock out your elbows at the top support position.
Slowly reverse the movement by lowering your body back down through the transition into a controlled hang.
Weighted Muscle-Up FAQs
What muscles does the Weighted Muscle-Up work?
The Weighted Muscle-Up mainly works the back, chest, triceps and shoulders, with help from the biceps and core. The main muscles are the latissimus dorsi, pectoralis major, triceps brachii and anterior deltoid.
What equipment do you need for the Weighted Muscle-Up?
Gymnastic rings and weight plates.
Is the Weighted Muscle-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Muscle-Up go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
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