Weighted One Hand Pull-up

Description

How to Do Weighted One Hand Pull-up

1. 1
   Setup

   Secure a dumbbell or kettlebell in your non-pulling hand. Grip the pull-up bar with an overhand grip, slightly wider than shoulder-width, with your pulling hand.

2. 2
   Setup

   Hang freely with your pulling arm fully extended and shoulders packed down. Allow your weighted arm to hang straight down, keeping your body stable.

3. 3

   Initiate the pull by engaging your lats, driving your elbow down and back to pull your body upward until your chin clears the bar. Maintain a tight core and stable body throughout the ascent.

4. 4

   Slowly and with control, lower your body back to the starting position, allowing your pulling arm to fully extend. Ensure you maintain tension and avoid dropping quickly.

Tips

• Actively squeeze the bar with your pulling hand throughout the entire movement to maximize grip engagement and stability.
• Before initiating the pull, slightly depress your scapula (pull shoulders down) to pre-engage your lats and protect your shoulders.
• Keep your core tightly braced to prevent excessive swinging and maintain a rigid body line, allowing for more efficient force transfer.
• Focus on a slow, controlled descent (eccentric phase) of 2-3 seconds to maximize muscle growth and improve overall strength.

Common Mistakes

• ×Avoid using momentum or swinging your body to get up; instead, focus on a strict, controlled pull initiated by the lats.
• ×Do not stop short of full extension at the bottom or fail to clear your chin over the bar at the top; ensure a complete range of motion for maximum muscle activation.
• ×Prevent shrugging your shoulder towards your ear at the top; instead, keep your shoulder packed down and back throughout the movement to protect the joint and engage the lats effectively.