10 Best Weighted Muscle Up Alternatives for Strength & Hypertrophy

Ranked Weighted Muscle Up Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Muscle Up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Weighted Muscle Up (On Bar)

   91% match

   • Lats
   • Weighted
   • Advanced
   • Compound

   A straight swap when you want to keep working the lats.

   How to perform this exercise

   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 shoulder blades down and back.
   3. Bend your elbows and pull your chest towards the bar, keeping your body straight.
   4. Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
   5. Pause at the top of the movement, then slowly lower yourself back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Muscle Up
   • Equipment: free weights, the same as the Weighted Muscle Up
   • Body position: hanging, the same as the Weighted Muscle Up
2. Play demonstration

   2. Kipping Muscle Up

   86% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
   2. Engage your core and use a swinging motion to generate momentum.
   3. As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
   4. Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
   5. Lower yourself back down to the starting position by bending your arms and controlling the descent.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Muscle Up
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Muscle Up
3. Play demonstration

   3. Muscle Up

   80% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want to work the lats with more balance to manage.

   How to perform this exercise

   1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   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 is above the bar and your arms are fully flexed.
   5. Reverse the movement by slowly lowering yourself back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Muscle Up
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Muscle Up
   • Balance: harder to stay steady on than the Weighted Muscle Up
4. Play demonstration

   4. Weighted Pull-up

   79% match

   • Lats
   • Weighted
   • Advanced
   • Compound

   It still works the lats, through a different movement.

   How to perform this exercise

   1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your body straight.
   3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Muscle Up
   • Equipment: free weights, the same as the Weighted Muscle Up
   • Body position: hanging, the same as the Weighted Muscle Up
5. Play demonstration

   5. Weighted One Hand Pull Up

   72% match

   • Lats
   • Weighted
   • Advanced
   • Compound

   Pick this when you want to work the lats one side at a time.

   How to perform this exercise

   1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
   2. Hang from the bar with your arm fully extended and your body straight.
   3. Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
   4. Continue pulling until your chin is above the bar.
   5. Lower your body back down to the starting position with control.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Muscle Up
   • Equipment: free weights, the same as the Weighted Muscle Up
   • Body position: hanging, the same as the Weighted Muscle Up
   • Balance: harder to stay steady on than the Weighted Muscle Up
6. Play demonstration

   6. Gironda Sternum Chin

   70% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing a high bar with your feet shoulder-width apart.
   2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Hang from the bar with your arms fully extended and your body straight.
   4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
   5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Muscle Up
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Muscle Up
7. Play demonstration

   7. L-pull-up

   70% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
   2. Hang with your arms fully extended and your body straight.
   3. Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Muscle Up
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Muscle Up
8. Play demonstration

   8. Rope Climb

   70% match

   • Upper Back
   • Rope
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing the rope with your feet shoulder-width apart.
   2. Grab the rope with both hands, palms facing towards you.
   3. Bend your knees slightly and engage your core.
   4. Begin pulling yourself up the rope by alternating hand-over-hand movements.
   5. Use your legs to assist in the upward movement.
   6. Continue climbing until you reach the desired height or the top of the rope.
   7. To descend, reverse the hand-over-hand movement while controlling your descent.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not lats
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Muscle Up
9. 

   9. Rocky Pull-ups/pulldowns

   70% match

   • Lats
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grab the pull-up bar with the palms facing forward using a wide grip.
   2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
   4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
   5. Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
   6. Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Muscle Up
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Muscle Up
10. 

    10. V-bar Pullup

    70% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
    2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
    3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
    4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
    5. Repeat for the prescribed number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: lats, the same as the Weighted Muscle Up
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up