One Hand Pull Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Other
Fitness Level
Advanced
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One Hand Pull-Up is an advanced bodyweight exercise primarily targeting the lats, with significant engagement of the biceps as secondary muscles. It requires minimal equipment but may incorporate additional resistance through dumbbells, kettlebells, or weighted vests to increase intensity. This compound, unilateral pulling movement challenges upper-body strength, stability, and coordination, demanding strong core engagement to maintain proper body alignment. By focusing on controlled motion and avoiding swinging or twisting, the One Hand Pull-Up effectively isolates the lats while also recruiting the biceps, shoulders, and forearms, making it a highly efficient exercise for building pulling power and upper-body muscular development.
How to Perform
If you want added resistance, securely fasten a weight plate, dumbbell, or similar load to a belt or harness around your waist.
Position yourself under a sturdy pull-up bar and grasp it with one hand, palm facing away from you.
Fully extend your arm and let your body hang freely, keeping your shoulders relaxed but engaged.
Activate your core and back muscles, maintaining tension throughout your torso.
Begin pulling yourself upward in a controlled manner, ensuring your body remains straight and avoiding any swinging, twisting, or jerking motions.
Pull until your chin clears the bar, focusing on contracting the lats and engaging the biceps evenly.
Lower yourself back down slowly, keeping full control of your movement to protect your joints and muscles.
Complete the desired number of repetitions, then switch hands and repeat on the opposite side.
Keep your breathing steady: exhale while pulling up, inhale while lowering down.
Maintain a consistent pace and avoid rushing the movement to maximize strength gains and reduce injury risk.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Warm up thoroughly, focusing on shoulders, elbows, and lats before attempting this advanced move.
Build strength progressively with assisted variations, such as using resistance bands or doing negatives.
Keep your core tight and body straight to prevent swinging and reduce strain on your joints.
Avoid jerking or using momentum—controlled movement maximizes lat and bicep activation.
Gradually add weight with belts, vests, or dumbbells only after mastering bodyweight repetitions.
Ensure a strong grip and consider chalk or straps to prevent slipping.
Alternate hands and maintain balance to prevent muscle imbalances.
Focus on slow, controlled reps and proper breathing: exhale while pulling up, inhale while lowering.
How Not to Perform
Do not swing your body or use momentum to pull yourself up, as this shifts the work away from the lats and increases injury risk.
Avoid twisting your torso or shoulders during the movement, which can strain the spine and reduce muscle engagement.
Do not let your elbow flare out excessively; keep it aligned to maintain proper tension on the lats and biceps.
Avoid locking your grip too tightly or too loosely, as this can cause wrist, forearm, or hand strain.
Do not rush through reps; performing the exercise too fast reduces effectiveness and increases the chance of joint injuries.
Avoid arching or sagging your back; keep your core engaged to stabilize your body and protect the spine.
Do not neglect gradual progression; attempting a full one-hand pull-up without building sufficient strength can lead to shoulder, elbow, or bicep injuries.
Avoid holding your breath; improper breathing reduces performance and can increase internal pressure on muscles and joints.
Do not perform the exercise with improper equipment or an unstable bar, as this can cause falls or accidents.
Avoid training only one side repeatedly without alternating hands, which can lead to muscle imbalances over time.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
