Advanced
WEIGHTED ONE HAND PULL UP
Back
Body Part
Lats
Target Muscle
Weighted
Equipment
Advanced
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
2
Step:2 Hang from the bar with your arm fully extended and your body straight.
3
Step:3 Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
4
Step:4 Continue pulling until your chin is above the bar.
5
Step:5 Lower your body back down to the starting position with control.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
