Weighted One Hand Pull up
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Weighted
- Body part
- Back
- Type
- Strength
The Weighted One Hand Pull up is an elite-level pulling exercise that targets the latissimus dorsi with additional load, demanding extraordinary unilateral strength from the brachialis, brachioradialis, posterior deltoid, infraspinatus, teres major, teres minor, and both the lower and middle trapezius fibers. By adding external weight to an already-demanding one-arm pull-up, this movement challenges the entire back chain and grip under maximum tension. It is used by advanced calisthenics athletes and strength specialists to develop peak pulling strength and muscular hypertrophy beyond what bodyweight alone can provide.
How to do the Weighted One Hand Pull up
- 1Attach a weight belt, hold a dumbbell between your feet, or grip a loaded vest, then take a single overhand grip on the bar with your working hand slightly inside shoulder-width.
- 2Allow your body to hang fully with your arm extended, shoulders active, and core braced — do not let the non-working arm assist; tuck it against your torso or hold your wrist behind your back.
- 3Initiate the pull by depressing and retracting the scapula of your working side, engaging the lat before the elbow bends.
- 4Drive your elbow down and back toward your hip in a powerful arc, pulling your chest toward the bar.
- 5Continue pulling until your chin clears the bar or your upper chest reaches bar height, keeping your torso from swinging or rotating excessively.
- 6Pause briefly at the top with your shoulder fully adducted and your elbow at maximum flexion.
- 7Lower yourself under control over 2–3 seconds back to a full dead-hang, maintaining tension throughout the entire range of motion.
- 8Complete all reps on one side before switching, or return to a two-handed hang between sides to manage fatigue safely.
Form tips
- Keep your non-working arm from contributing — any push or pull from it transfers load away from the target side and defeats the purpose of unilateral training.
- Start conservative with the added load; even a 5–10 kg increase from bodyweight dramatically raises the demand on the lat, elbow flexors, and rotator cuff at this skill level.
- Use a hook grip or lifting straps on your working hand only if grip is a limiting factor, but train grip directly in separate sessions to avoid masking a weakness.
- Control the descent as carefully as the ascent — the eccentric phase under weighted load is where much of the hypertrophic stimulus comes from and where injury risk is highest.
- Ensure the bar, rig, or ring anchor is rated well above your total load (bodyweight plus added weight) before each session — never attempt this movement without verifying equipment integrity.
Common mistakes
- Swinging or kipping the body: using momentum to get past a sticking point removes tension from the lat and transfers stress to the shoulder joint at high speed, sharply increasing injury risk.
- Shrugging into the ear at the start: failing to depress the scapula before pulling means the upper trapezius dominates the early range, reducing lat recruitment and straining the neck.
- Excessive elbow flare: letting the elbow drift outward rather than driving it toward the hip shortens the effective range of the lat and shifts load to the posterior deltoid inefficiently.
- Too much added weight too soon: jumping to heavy loading before a clean unweighted one-arm pull-up is consistent places extreme torque on the elbow and shoulder, risking tendon injury.
- Cutting the range of motion short: stopping before full elbow extension at the bottom or full chin-over-bar at the top reduces time under tension and trains only a partial range, limiting strength development.
Frequently asked questions
What muscles does the Weighted One Hand Pull up work?
The primary muscle worked is the latissimus dorsi, which drives the shoulder adduction and extension that pulls you upward. The brachialis and brachioradialis perform elbow flexion, while the posterior deltoid, infraspinatus, teres major, teres minor, and the lower and middle trapezius fibers all assist in stabilizing and moving the shoulder throughout the pull.
How much weight should I add to a one-arm pull-up?
Begin with 5–10 kg once you can perform 3–5 clean unweighted one-arm pull-ups with full range of motion. Progress in 2.5–5 kg increments only when you can complete the target reps with strict form and no compensatory swing or rotation.
Is the Weighted One Hand Pull up good for beginners?
No — this is an advanced-to-elite movement that requires first mastering standard pull-ups (10+ reps), weighted two-arm pull-ups, and then a solid unweighted one-arm pull-up before adding load. Attempting it prematurely places extreme stress on the elbow tendons and shoulder.
How many sets and reps should I do for Weighted One Hand Pull ups?
Because of the intensity, 2–4 sets of 1–5 reps per side is the typical range for strength-focused work. Keep total volume low, rest 3–5 minutes between sets, and limit weighted one-arm pull-up sessions to once or twice per week to allow adequate recovery.
What are good progressions leading up to the Weighted One Hand Pull up?
Build toward it through weighted two-arm pull-ups, archer pull-ups, one-arm negatives (slow eccentric with one arm), and one-arm pull-up holds at the top position. Once you can perform 3–5 strict one-arm pull-ups at bodyweight, adding load becomes a safe next step.
