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Lats · Weighted · Advanced

How to do Weighted Muscle Up Ground

The weighted muscle up is an advanced compound exercise that targets the lats and involves pulling your body above a bar with added resistance. It requires significant upper body strength, coordination, and technique, making it suitable for experienced athletes.

Weighted Muscle Up Ground demonstration
Primary muscle
Lats
Also works
Biceps, Triceps, Shoulders and Chest
Equipment
Weighted
Level
Advanced
Category
Back

How to do Weighted Muscle Up Ground, step by step

  1. Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
  2. Engage your core and pull your body up towards the bar, leading with your chest. Maintain ground form throughout.
  3. As you reach the top of the movement, transition your grip so that your palms are facing towards you.
  4. Continue pulling yourself up until your chest reaches the bar, then pause for a moment.
  5. Slowly lower yourself back down to the starting position, maintaining control throughout the movement.
  6. Repeat for the desired number of repetitions.

Muscles worked

Weighted Muscle Up Ground works your lats as the main mover, with help from your biceps, triceps, shoulders and chest.

Track Weighted Muscle Up Ground in SPLYT

Weighted Muscle Up Ground is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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