Target Muscle

    Lats

    Equipment

    Body Weight

    Difficulty

    Advanced

    Category

    Strength

    BackBody Weight

    Weighted One Hand Pull Up

    The weighted one hand pull up is an advanced bodyweight exercise that targets the latissimus dorsi (lats) and also engages the bicep and forearms. By adding weight, this movement significantly increases the strength and coordination required, making it a challenging exercise for experienced athletes.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Grab the pullup bar with an overhand grip, slightly wider than shoulder-width apart.

    2. 2

      Hang from the bar with your arm fully extended and your body straight.

    3. 3

      Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.

    4. 4

      Continue pulling until your chin is above the bar.

    5. 5

      Lower your body back down to the starting position with control.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Lats Exercises

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