Weighted Muscle Up

RhomboidsBicepsLatissimus DorsiFree WeightsIntermediate
1. Stand facing a pull-up bar with your hands slightly wider than shoulder-width apart. 2. Jump up and grip the bar tightly, palms facing away from you. 3. Pull your body up toward the bar while keeping your elbows close to your sides. 4. Once your chin is above the bar, explosively push yourself up and over the bar, while simultaneously bending your elbows and leaning your torso forward. 5. Extend your arms and straighten your body as you transition to the top of the bar, resting your chest against it. 6. Slowly lower yourself back down to the starting position, allowing your elbows to bend and your body to descend. 7. Repeat the movement for the desired number of reps.

How to perform the Weighted Muscle Up

  1. Set up. Set up in a stable, balanced starting position appropriate for the Weighted Muscle Up using your free weights.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rhomboids.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your rhomboids rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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