How to do the Weighted One Hand Pull Up
Weighted One Hand Pull Up is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Weighted One Hand Pull Up demonstration · © GymiaFit
Weighted One Hand Pull Up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Weighted One Hand Pull Up step by step
- 1Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 2Hang from the bar with your arm fully extended and your body straight.
- 3Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
- 4Continue pulling until your chin is above the bar.
- 5Lower your body back down to the starting position with control.
- 6Repeat for the desired number of repetitions.
Weighted One Hand Pull Up — questions
What muscles does the Weighted One Hand Pull Up work?
The Weighted One Hand Pull Up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Weighted One Hand Pull Up?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted One Hand Pull Up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted One Hand Pull Up?
Weighted Close Grip Chin-up On Dip Cage, Weighted Pull-up, Weighted Muscle Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted One Hand Pull Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.