10 Best Weighted Muscle Up (On Bar) Alternatives for Back Strength

The Weighted Muscle Up (On Bar) is done hanging. Ranked closest by our scoring: the Muscle Up, the Kipping Muscle Up and the L-pull-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Weighted Muscle Up (On Bar)

Weighted Muscle Up (On Bar)Play demonstration
Primary muscle
Lats
Equipment
Weighted
Difficulty
Advanced
Type
Compound

Secondary muscles: Biceps, Triceps, Shoulders, Forearms

How to perform Weighted Muscle Up (On Bar)
  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.
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Ranked Weighted Muscle Up (On Bar) Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Muscle Up (On Bar) 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
    Muscle UpPlay demonstration

    1. Muscle Up

    89% match
    • Lats
    • Bodyweight
    • 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 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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
  2. Kipping Muscle UpPlay demonstration

    2. Kipping Muscle Up

    85% 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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
  3. L-pull-upPlay demonstration

    3. L-pull-up

    70% match
    • Lats
    • Bodyweight
    • Intermediate
    • 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 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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
  4. Bench Pull-upsPlay demonstration

    4. Bench Pull-ups

    68% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. 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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
    • Balance: easier to stay steady on than the Weighted Muscle Up (On Bar)
  5. Pull-upPlay demonstration

    5. Pull-up

    68% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. 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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
    • Balance: easier to stay steady on than the Weighted Muscle Up (On Bar)
  6. Pullups

    6. Pullups

    68% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    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. Repeat this motion for the prescribed amount 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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
    • Balance: easier to stay steady on than the Weighted Muscle Up (On Bar)
  7. Rocky Pull-up PulldownPlay demonstration

    7. Rocky Pull-up Pulldown

    68% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand in front of a pull-up 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 back muscles and pull your body up towards the bar, leading with your chest.
    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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
    • Balance: easier to stay steady on than the Weighted Muscle Up (On Bar)
  8. Shoulder Grip Pull-upPlay demonstration

    8. Shoulder Grip Pull-up

    68% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. 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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
    • Balance: easier to stay steady on than the Weighted Muscle Up (On Bar)
  9. Rear Pull-upPlay demonstration

    9. Rear Pull-up

    68% 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 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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Weighted Muscle Up (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
    • Balance: easier to stay steady on than the Weighted Muscle Up (On Bar)
  10. Wide Grip Pull-upPlay demonstration

    10. Wide Grip Pull-up

    66% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar until your chin is above the bar.
    4. Lower your body back down to the starting position with control.
    5. 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 (On Bar)
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Muscle Up (On Bar)
    • Balance: easier to stay steady on than the Weighted Muscle Up (On Bar)

Weighted Muscle Up (On Bar) FAQ

What is the best bodyweight alternative to Weighted Muscle Up (on Bar)?

Chest-to-bar pull-ups are the top bodyweight substitute because they replicate the high pull range and lat emphasis without the dip transition. Cue: pull your sternum to the bar using strong scapular retraction and a brief hip snap to train the same neural pattern and explosive hip-to-bar coordination.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology