10 Best Weighted One Hand Pull Up Alternatives for Strength and Size

The Weighted One Hand Pull Up is done hanging. Ranked closest by our scoring: the Weighted Pull-up, the One Arm Chin-up and the L-pull-up.

Weighted One Hand Pull UpWatch the Weighted One Hand Pull Up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Weighted One Hand Pull Up

The steps for the Weighted One Hand Pull Up itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Weighted · Advanced · Compound

  1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Hang from the bar with your arm fully extended and your body straight.
  3. Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
  4. Continue pulling until your chin is above the bar.
  5. Lower your body back down to the starting position with control.
  6. Repeat for the desired number of repetitions.

The 10 Best Weighted One Hand Pull Up Alternatives

10 substitutes, ranked by how closely each one matches the Weighted One Hand Pull Up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Weighted Pull-upPlay demonstration

    1. Weighted Pull-up

    90% match

    Lats · Advanced · Compound

    Pick this when you want to work the lats with less balance to manage.

    • Weighted
    How to perform it
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: pull-up, the same as the Weighted One Hand Pull Up
    • Primary muscle: lats, the same as the Weighted One Hand Pull Up
    • Equipment: free weights, the same as the Weighted One Hand Pull Up
    • Body position: hanging, the same as the Weighted One Hand Pull Up
    • Balance: easier to stay steady on than the Weighted One Hand Pull Up
  2. One Arm Chin-upPlay demonstration

    2. One Arm Chin-up

    86% match

    Lats · Advanced · Compound

    A straight swap when you want to keep working the lats.

    • Bodyweight
    How to perform it
    1. Stand facing a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
    3. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
    4. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
    5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms and repeat.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, the same as the Weighted One Hand Pull Up
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted One Hand Pull Up
  3. L-pull-upPlay demonstration

    3. L-pull-up

    81% match

    Lats · Intermediate · Compound

    Pick this when you want an easier version that still works the lats.

    • Bodyweight
    How to perform it
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang with your arms fully extended and your body straight.
    3. Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the Weighted One Hand Pull Up
    • Primary muscle: lats, the same as the Weighted One Hand Pull Up
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted One Hand Pull Up
    • Balance: easier to stay steady on than the Weighted One Hand Pull Up

  9. 9. Pullups

    80% match

    Lats · Intermediate · Compound

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 Weighted One Hand Pull Up 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.

Weighted One Hand Pull Up FAQ

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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