Single Arm Braced Pullup
Progresses toward one-arm pullup; greatly increases unilateral lat strength
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats, Biceps. Secondary: Core, Forearms |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 5 sets × 5 reps |
| Estimated calories burned | ~100 kcal |
How to do it
- grab one bar with one hand and that wrist with the other hand
Equipment
- pull up bar optional
Coaching tips
Benefits
Progresses toward one-arm pullup; greatly increases unilateral lat strength
Common mistakes
Using the brace arm for too much assistance; not depressing scapula first
Make it harder
Reduce brace arm assistance; add weight
Make it easier
Use band assistance; perform two-arm pullup
Breathing
Exhale during the pulling motion
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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