Weighted One Hand Pull-up
Perform a challenging one-hand pull-up while holding a weight, building extreme back strength and grip power.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 3 min
Free · iPhone only · Available on the App Store
Variations of Weighted One Hand Pull-up
Description
A strength training exercise where the individual performs a pull-up with one hand while carrying a weight in the other hand.
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How to do Weighted One Hand Pull-up
- 01Setup
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.
- 02Setup
Hang freely with your pulling arm fully extended and shoulders packed down. Allow your weighted arm to hang straight down, keeping your body stable.
- 03
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.
- 04
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.
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Is Weighted One Hand Pull-up good for beginners?
Weighted One Hand Pull-up is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Weighted One Hand Pull-up?
You need Weighted to perform Weighted One Hand Pull-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Weighted One Hand Pull-up?
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.
What are common mistakes when doing Weighted One Hand Pull-up?
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.
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Free · iPhone only · Available on the App Store