Weighted one hand pull up
The weighted one hand pull up is an advanced calisthenics exercise that targets the latissimus dorsi, requiring significant upper body strength and coordination. The exercise involves performing a pull-up with one hand while holding additional weight, which increases the difficulty and intensity.
At a glance
- Area
- Back
- Main muscle
- Lats
- Equipment
- Weighted
- Level
- Advanced
Form tips
- Engage your core to stabilize your body.
- Keep your shoulders retracted and down.
- Avoid swinging or using momentum.
- Focus on a controlled movement throughout the exercise.
- Ensure a full range of motion, from a dead hang to chin above the bar.
What to watch out for
- Shoulder injuries
- Elbow injuries
- Wrist injuries
- Lack of proper warm-up
- Inadequate upper body strength
Also known as
Trazioni a un braccio con sovraccarico, one arm pull up, one hand pull up, weighted pull up