weighted one hand pull up

TARGET: lats

EQUIPMENT: weighted

SECONDARY: biceps, forearms

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.