Weighted One Hand Pull Up
Description
The weighted one hand pull up is an elite advanced back move. The lifter grips the bar with one hand and adds weight via a dip belt or weighted vest, then pulls the body up. The combination of unilateral work and added load is a brutal lat builder.
Muscle Group
Equipment Required
Weighted One Hand Pull Up Instructions
- Add weight to a dip belt or wear a weighted vest.
- Grip a pull up bar with one hand only.
- Hang from the bar with the arm fully extended.
- Brace your core and keep the body steady.
- Pull the chin up over the bar by bending the elbow.
- Squeeze the lat and bicep hard at the top.
- Lower back down with control to a full hang.
- Complete reps and switch hands.
Weighted One Hand Pull Up Form & Visual
Weighted One Hand Pull Up Benefits
- Elite back builder
- Strong unilateral pull
- Builds extreme lat strength
- Trains the biceps
- Useful for advanced trainees
- Builds back size
Weighted One Hand Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Forearm flexors
- Rhomboids
Weighted One Hand Pull Up Variations & Alternatives
- Weighted Pull Up
- One Arm Pull Up
- Archer Pull Up
- L Sit Pull Up
