Weighted One Hand Pull Up
Learn how to do the Weighted One Hand Pull Up with proper form and technique. This weighted exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.
How to Do the Weighted One Hand Pull Up
Follow these steps to perform the Weighted One Hand Pull Up with correct form:
- 1Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 2Hang from the bar with your arm fully extended and your body straight.
- 3Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
- 4Continue pulling until your chin is above the bar.
- 5Lower your body back down to the starting position with control.
- 6Repeat for the desired number of repetitions.
Weighted One Hand Pull Up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- weighted
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Weighted One Hand Pull Up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Weighted One Hand Pull Up work?
The Weighted One Hand Pull Up primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
What equipment do I need for the Weighted One Hand Pull Up?
The Weighted One Hand Pull Up requires weighted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Weighted One Hand Pull Up with proper form?
Start by Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Hang from the bar with your arm fully extended and your body straight. Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Weighted One Hand Pull Up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Weighted One Hand Pull Up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Weighted One Hand Pull Up best for?
The Weighted One Hand Pull Up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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