10 Best Weighted One Hand Pull Up Alternatives for Strength and Size
If you can’t perform a weighted one hand pull up, use single-arm lat pulldowns, assisted one-arm negatives, archer pull-ups, uneven grip pull-ups, or heavy single-arm dumbbell rows. Cue: lead the movement with the elbow, retract the scapula, and keep a neutral spine to maximize lat loading and unilateral stability.
Original Exercise: Weighted One Hand Pull Up
How to Perform Weighted One Hand 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.
Best Weighted One Hand Pull Up Alternatives
1. Archer Pull Up
79.7% MatchHow to perform this exercise
- Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
- Continue pulling until your chin is above the bar and your bent arm is fully flexed.
- Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
2. Bench Pull-ups
79.6% MatchHow to perform this exercise
- Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended and your body straight.
- Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
- Continue pulling until your chin is above the bar or surface.
3. Band Assisted Pull-up
78.8% MatchHow to perform this exercise
- Attach the band to a pull-up bar or sturdy anchor point.
- Step onto the band and grip the bar with your palms facing away from you, hands slightly wider than shoulder-width apart.
- Hang with your arms fully extended, keeping your core engaged and your shoulders down and back.
- Pull your body up towards the bar by squeezing your shoulder blades together and driving your elbows down towards your hips.
- Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
4. Assisted Pull-up
73.2% MatchHow to perform this exercise
- Adjust the machine to your desired weight and height settings.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Hang with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the handles, keeping your elbows close to your body.
- Continue pulling until your chin is above the handles.
5. Assisted Parallel Close Grip Pull-up
69.2% MatchHow to perform this exercise
- Adjust the machine to your desired weight and height.
- Place your hands on the parallel bars with a close grip, palms facing each other.
- Hang from the bars with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your body.
- Continue pulling until your chin is above the bars.
6. Band Kneeling One Arm Pulldown
67.2% MatchHow to perform this exercise
- Attach the band to a sturdy anchor point above your head.
- Kneel down and hold the band with one hand, palm facing down.
- Extend your arm fully overhead, keeping your elbow slightly bent.
- Engage your lat muscles and pull the band down towards your side, bringing your elbow towards your ribcage.
- Pause for a moment at the bottom, then slowly release the tension and return to the starting position.
7. Close Grip Chin-up
66.9% MatchHow to perform this exercise
- Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Hang from the bar with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
8. Assisted Standing Pull-up
66.8% MatchHow to perform this exercise
- Adjust the machine to your desired weight and height settings.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
- Engage your lats and biceps, and pull yourself up towards the handles.
- Pause for a moment at the top, squeezing your back muscles.
9. Chin-up
65.6% MatchHow to perform this exercise
- Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
- Engage your core and pull your body up towards the bar, leading with your chest.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
10. Cable One Arm Pulldown
63.8% MatchHow to perform this exercise
- Attach a single handle to a high pulley cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip and extend your arm fully.
- Keep your back straight and your core engaged.
- Pull the handle down towards your side while keeping your elbow close to your body.
Why You Might Need a Weighted One Hand Pull Up Alternative
You may substitute the weighted one hand pull up for several reasons: limited unilateral pulling strength, shoulder pain, lack of a safe high bar, or slower progressions. Choose an alternative that preserves the same elbow-driven pulling pattern and scapular retraction so the lats remain primary. For example, do eccentric one-arm negatives with a 4–6 second descent and full scapular control to overload the lats without needing concentric one-arm strength. Machines like single-arm lat pulldowns let you increase load while keeping the torso stable, which reduces shoulder torque and isolates the latissimus dorsi.
How to Choose the Right Substitute
Pick a substitute based on your goal, equipment, and weak link. For pure strength, choose heavy single-arm lat pulldowns or assisted one-arm pull-ups and progress load or reduce assistance. For hypertrophy, use controlled tempo archer pull-ups or single-arm rows with a 2–3 second eccentric to increase time under tension. If shoulder stability limits you, select seated machine variations that force scapular fixation. Technique cue: initiate with scapular depression, drive the elbow down and back, and avoid trunk swing to keep lat activation high.
Frequently Asked Questions
What muscles does Weighted One Hand Pull Up work?
The move targets the latissimus dorsi primarily, with secondary loading of the teres major, posterior deltoid, biceps, and forearm flexors. Keep the scapula retracted and lead with the elbow to bias the lats over the arms.
What is the best bodyweight alternative to Weighted One Hand Pull Up?
Archer pull-ups are the top bodyweight substitute: shift most load to one arm while the other assists. Cue a controlled descent and a strong scapular pull-down to maximize unilateral lat engagement.
Can I build muscle without doing Weighted One Hand Pull Up?
Yes. Use heavy single-arm lat pulldowns, single-arm rows, or eccentric one-arm negatives to overload the lats. Focus on progressive loading, lead with the elbow, and maintain scapular control to stimulate hypertrophy.
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