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All exercises

Weighted one hand pull up

Advanced

Weighted one hand pull up is a compound weight plate exercise for the lats, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Weight plate
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. 2Hang from the bar with your arm fully extended and your body straight.
  3. 3Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
  4. 4Continue pulling until your chin is above the bar.
  5. 5Lower your body back down to the starting position with control.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • L-pull-upBodyweight
  • Pull-upBodyweight
  • Archer pull upBodyweight
  • Rear pull-upBodyweight
  • Weighted pull-upWeight plate
  • Assisted pull-upMachine

Easier variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight
Logged today · 2 min restWeighted one hand pull up

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