weighted muscle up (on bar)

How to perform it

Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Engage your core and pull your shoulder blades down and back. Bend your elbows and pull your chest towards the bar, keeping your body straight. Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar. Pause at the top of the movement, then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions.

1. 1Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
2. 2Engage your core and pull your shoulder blades down and back.
3. 3Bend your elbows and pull your chest towards the bar, keeping your body straight.
4. 4Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
5. 5Pause at the top of the movement, then slowly lower yourself back down to the starting position.
6. 6Repeat for the desired number of repetitions.