Also known as: single-arm pullup, one-arm chin-up, single-arm negative, archer pull-up

What is One Arm Pull-Up?

A One Arm Pull-Up is a hard calisthenics pulling exercise where you hang from a bar with one pronated hand and pull your chin to bar height. It primarily targets the lats, shoulders, trapezius and forearms and demands high grip strength and scapular control.

How to Do One Arm Pull-Up

  1. Warm up shoulders: Perform dynamic shoulder, scapular and wrist mobility plus banded pull-aparts and dead hangs for 5-10 minutes to protect joints and improve grip.
  2. Secure one-arm grip: Grab the bar with a pronated grip and wrap the thumb. Keep the opposite hand nearby for safety but avoid loading it during the pull.
  3. Engage scapula and core: Depress and slightly retract the scapula, brace your core and maintain full-body tension before initiating the single-arm pull to avoid shoulder strain.
  4. Perform controlled pull: Drive the elbow down toward the hip, pull without kipping, and bring your chin to bar height using steady, strict single-arm pulling mechanics.
  5. Lower with control: Descend slowly to full arm extension over 3-5 seconds, maintaining scapular stability and avoiding a sudden drop to protect tendons and grip.
  6. Use progressions: If full one-arm pull-ups aren’t ready, practice assisted negatives, archer pull-ups, towel holds and band-assisted reps to build strength and grip safely.

Muscle Groups

Back, Shoulders, Trapezius, Forearm

Description

Hang from a bar with a pronated (palms facing away) grip with one hand.

Pull up and raise your body until your chin reaches the same height as the bar. Avoid swinging or kipping as you pull.

Lower yourself back to the starting position. Make sure you fully extend your arms.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the One Arm Pull-Up?

The One Arm Pull-Up builds unilateral pulling strength, grip endurance, scapular control and back development. It improves muscular balance, core tension and transfer to other advanced pulling movements when trained progressively.

What are common mistakes when doing One Arm Pull-Ups?

Common mistakes include poor scapular engagement, swinging/kipping, relying on the non-working hand, inadequate warm-up, and rushing the eccentric. These increase injury risk and limit strength gains.

How can I progress to a One Arm Pull-Up?

Progress with strict two-arm pull-ups, eccentric single-arm negatives, archer pull-ups, assisted band reps, towel holds and weighted holds. Build grip and scapular strength before attempting full single-arm reps.