weighted one hand pull up

Instructions

1. 1

   Step 1: Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.

2. 2

   Step 2: Hang from the bar with your arm fully extended and your body straight.

3. 3

   Step 3: Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.

4. 4

   Step 4: Continue pulling until your chin is above the bar.

5. 5

   Step 5: Lower your body back down to the starting position with control.

6. 6

   Step 6: Repeat for the desired number of repetitions.