Weighted One-Hand Pull-Up
The one-arm pull-up with a dumbbell held in the free hand; for the few who own strict one-arm reps, the dumbbell is the next load.
How to do it
Setup
Hang from the bar by one hand, a dumbbell hanging from the other at the side, body still, knees bent.
Steps
- Pull the working elbow down to the ribs, chest turning slightly toward the hand.
- Rise until the chin reaches the working hand.
- Lower slowly to a full hang; switch hands after the set.
Common mistakes
Adding the dumbbell before strict one-arm reps exist: they come first. Dumbbell swinging and twisting the body: hold it still against the thigh. Dropping out of the top: the lowering is where the elbow gets hurt; control it.
Breathing
Exhale on the pull, inhale lowering.
