weighted muscle up (on bar)

Instructions

1. 1

   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. 2

   Step 2: Engage your core and pull your shoulder blades down and back.

3. 3

   Step 3: Bend your elbows and pull your chest towards the bar, keeping your body straight.

4. 4

   Step 4: Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.

5. 5

   Step 5: Pause at the top of the movement, then slowly lower yourself back down to the starting position.

6. 6

   Step 6: Repeat for the desired number of repetitions.