Weighted Muscle Up (on Bar)

Instructions

1. Attach a weight belt or hold a dumbbell between your legs, then hang from a pull-up bar with an overhand grip.
2. Generate a slight kip or controlled pull, driving your elbows down and chest toward the bar.
3. Transition above the bar — shift your wrists over and press up into a straight-arm support.
4. Lower back down in a controlled negative and return to a dead hang.
5. Complete all reps, keeping the transition smooth despite the added load.