Exercise guide · Advanced · Compound

Weighted One Hand Pull Up: How to Do It & Muscles Worked

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

Primary muscles
Lats
Secondary muscles
Biceps , Forearms
Equipment
Weighted
Level · type
Advanced · Compound
Demonstration of the weighted one hand pull up
Front view: muscles worked by the weighted one hand pull up. Primary: lats. Secondary: biceps and forearms.
Back view: muscles worked by the weighted one hand pull up. Primary: lats. Secondary: biceps and forearms.
Primary Secondary

How to do the weighted one hand pull up

  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.

Sets, reps and programming

Suggested sets, reps and rest for the weighted one hand pull up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Weighted One Hand Pull Up alternatives

More exercises that train the lats as their main target:

More lats exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.