Weighted One Hand Pull Up

latsbackweighted

Matutunan kung paano gawin ang Weighted One Hand Pull Up nang may tamang form at technique. Ang weighted exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Weighted One Hand Pull Up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Weighted One Hand Pull Up

Sundin ang mga hakbang na ito para maisagawa ang Weighted One Hand Pull Up nang may tamang form:

  1. 1Hawakan ang pull-up bar gamit ang overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat.
  2. 2Bitinan ang bar nang buong-buo ang pagkakaextenso ng braso at tuwid ang katawan.
  3. 3Ikinapit ang core at hilahin ang katawan pataas patungo sa bar sa pamamagitan ng pagbaluktot ng siko at pagpipit ng mga kalamnan ng likod.
  4. 4Patuloy na humila hanggang ang baba ay nasa itaas ng bar.
  5. 5Ibaba ang katawan pabalik sa simula nang may kontrol.
  6. 6Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Weighted One Hand Pull Up

Primary

lats

Secondary

bicepsforearms

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:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Weighted One Hand Pull Up?

Ang Weighted One Hand Pull Up ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Weighted One Hand Pull Up?

Ang Weighted One Hand Pull Up ay nangangailangan ng weighted. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Weighted One Hand Pull Up nang may tamang form?

Simulan sa pamamagitan ng Hawakan ang pull-up bar gamit ang overhand grip, bahagyang mas malawak kaysa sa lapad ng balikat. Bitinan ang bar nang buong-buo ang pagkakaextenso ng braso at tuwid ang katawan. Ikinapit ang core at hilahin ang katawan pataas patungo sa bar sa pamamagitan ng pagbaluktot ng siko at pagpipit ng mga kalamnan ng likod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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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