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How to do Weighted One Hand Pull Up

The weighted one hand pull up is an advanced bodyweight exercise that targets the latissimus dorsi (lats) and also engages the biceps and forearms. By adding weight, this movement significantly increases the strength and coordination required, making it a challenging exercise for experienced athletes.

Weighted One Hand Pull Up demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Weighted
Level
Advanced
Category
Back

How to do Weighted One Hand Pull Up, step by step

  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.

Muscles worked

Weighted One Hand Pull Up works your lats as the main mover, with help from your biceps and forearms.

Track Weighted One Hand Pull Up in SPLYT

Weighted One Hand Pull Up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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