An advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
Begin by attaching a weight belt around your waist with the desired weight.
Grip the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
Engage your core and initiate the movement by pulling yourself up explosively.
As your chest reaches the bar, transition by leaning forward and pushing down on the bar.
Press your body up until your arms are fully extended above the bar.
Lower yourself back to the starting position in a controlled manner.
Repeat for the desired number of repetitions.
Ensure you have mastered the basic muscle-up before adding weight to prevent injury.
Focus on explosive power during the pull-up phase to aid in transitioning over the bar.
Maintain a tight core throughout the movement to stabilize your body.
Use a spotter or resistance bands if you're new to weighted muscle-ups for added safety.
Start with lighter weights and gradually increase as you build strength and confidence.
Keep your wrists straight and elbows close to your body during the dip phase for optimal form.
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