Single Arm Weighted Pull-Up
In SetGrip: Weighted Pull-Up (Single Arm)
Adding external load to a one-arm pull sits at the far end of vertical pulling progression, so earn several strict single-arm reps before loading it. Microload with a light plate on a dip belt and treat singles and doubles as working sets; even a couple of pounds is a real jump at this leverage.
How to do the Single Arm Weighted Pull-Up
- Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arm fully extended and your body straight.
- Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
- Continue pulling until your chin is above the bar.
- Lower your body back down to the starting position with control.
- Repeat for the desired number of repetitions.
Tip: Think of pulling your elbows toward your back pockets rather than pulling your chin over the bar.
Muscles worked
Primary
Lats · Back
The lats are the main engine, pulling the upper arm down and into the body; you should feel them at the bottom of each rep when you pull the shoulders down before the elbows bend.
Common mistakes
- Skipping the dead hang — half reps from bent arms skip the hardest part; let the arms straighten fully at the bottom and initiate by pulling the shoulders down first.
- Kipping without meaning to — a swing from the hips makes the rep easier but tells you nothing about your strength; keep the legs still, or cross the ankles and squeeze the glutes.
- Chin poking forward — reaching with the neck is a way to fake the last inch; drive the elbows down and get the chest to the bar instead.
- Adding weight too early — get to eight or ten strict reps before you hang a plate off your belt.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Pull-ups and chin-ups go first or second in a pull session, before rows and pulldowns, while your grip is fresh. They superset well with dips on the same station for a push and pull block.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Single Arm Weighted Pull-Up work?
The Single Arm Weighted Pull-Up primarily works the lats. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Single Arm Weighted Pull-Up good for beginners?
Not as a starting point. The Single Arm Weighted Pull-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Single Arm Weighted Pull-Up?
If you cannot do the Single Arm Weighted Pull-Up, try the L-Pull-Up, the Pull-Up or the Archer Pull-Up. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Weighted Pull-Up, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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