One Arm Pull Up vs Deadlift
Maximizing Your Back Workout Plan
Contents
Planfit users log Deadlift more often — 15,439 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of One Arm Pull Up and Deadlift for Better Comparison.
Planfit Users' Choice about One Arm Pull Up vs Deadlift : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Deadlift more often — 15,439 sessions compared to 14 for One Arm Pull Up.
Popularity is not the whole answer. One Arm Pull Up and Deadlift differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Pull Up and Deadlift Differ
| What differs | One Arm Pull Up | Deadlift |
|---|---|---|
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 14 sessions | 15,439 sessions |
How to One Arm Pull Up
One Arm Pull Up muscles worked: Back
Form
- 1. Pull your body up with one arm until your chin goes above the bar.
- 2. Maintain your balance while going up to keep your upper body steady.
- 3. Slowly lower yourself back to the starting position while maintaining tension.
- 4. If needed, it's okay to lightly hook your opposite finger on the bar for assistance.
Coach's Comment
- 1. Attempting without being prepared increases the risk of injury.
- 2. If you lack strength, use assistive bands or equipment to progress gradually.
- 3. Make sure to maintain a firm grip to avoid excessive strain on your wrists and shoulders.
If you want to know a detailed guide to One Arm Pull Up, alternative exercises, and its benefits, check it out here. Check out the One Arm Pull Up Guide page of our blog!
How to Deadlift
Deadlift muscles worked: Back
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire back.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
If you want to know a detailed guide to Deadlift, alternative exercises, and its benefits, check it out here. Check out the Deadlift Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Pull Up or Deadlift?
Planfit users log Deadlift more often — 15,439 sessions against 14 for One Arm Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do One Arm Pull Up and Deadlift need?
One Arm Pull Up needs bodyweight only, and Deadlift needs a barbell.
Which is easier to start with?
Deadlift is the easier place to start. Move to One Arm Pull Up once your form holds up.
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