TETSUWeighted One Hand Pull Up
The Weighted One Hand Pull Up is a weighted exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Weighted One Hand Pull Up
- Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arm fully extended and your body straight.
- Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
- Continue pulling until your chin is above the bar.
- Lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted One Hand Pull Up work?
The Weighted One Hand Pull Up primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Weighted One Hand Pull Up?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted One Hand Pull Up.
How many sets and reps of the Weighted One Hand Pull Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted One Hand Pull Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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