Weighted One Hand Pull Up

Setup

1. 01Only load this movement once strict one-arm pull-ups are consistent for multiple reps.
2. 02Attach a small plate to a dip belt or wear a light vest; start with 2.5 kg or less.
3. 03Grip the bar with one hand in a neutral or pronated position.
4. 04Hang with the working shoulder packed and the free arm held tight to the body.

Execution

1. 01Initiate by depressing the shoulder blade before bending the elbow.
2. 02Pull the chin over the bar while resisting trunk rotation.
3. 03Allow a slight natural body turn but keep the movement vertical.
4. 04Lower over 2 to 3 seconds back to a straight-arm hang.

Checkpoints

• -Shoulder stays packed, never hanging passively on the joint.
• -Torso rotation is controlled, not a spin.
• -Chin clears the bar without a neck reach.
• -The descent is as controlled as the pull.

Common mistakes

• -Attempting added weight without a solid unweighted one-arm pull-up.
• -Gripping the working wrist with the free hand, which changes the exercise.
• -Kipping or swinging to break the sticking point.
• -Dropping through the eccentric and straining the elbow.