One-Arm Weighted Pull-Up

exercise_detail.description

The Weighted One Arm Pull Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and forearms. This variation involves performing a pull-up using one arm while adding extra weight for increased resistance. It requires significant strength, stability, and control.

exercise_detail.how_to_perform

1. Securely attach a weight to your waist using a dip belt or weighted vest.
2. Stand beneath a pull-up bar and grip it with one hand, using an overhand grip.
3. Engage your core and keep your body straight as you pull yourself up using the strength of your gripping arm.
4. Continue pulling until your chin is above the bar, maintaining control throughout the movement.
5. Slowly lower yourself back to the starting position with a controlled motion.
6. Repeat for the desired number of repetitions before switching arms.

exercise_detail.tips

• Ensure that the weight is securely fastened to avoid any movement during the exercise.
• Warm up thoroughly before attempting this exercise to prevent injury.
• Focus on engaging your core to maintain stability and prevent swinging.
• Start with lighter weights to master the form before progressing to heavier loads.
• Consider using wrist straps if grip strength is a limiting factor.
• Perform this exercise with a spotter if you are new to weighted variations.