Weighted One Hand Pull Up

Target muscle

Lats

Also works

Biceps, forearms

Equipment

Weighted

Body part

Back

How to do the weighted one hand pull up

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every weighted exercise.