weighted muscle up

Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart. Engage your core and pull your body up towards the bar, leading with your chest. As you reach the top of the movement, transition your grip so that your palms are facing towards you. Continue pulling yourself up until your chest reaches the bar, then pause for a moment. Slowly lower yourself back down to the starting position, maintaining control throughout the movement. Repeat for the desired number of repetitions.