What is One Arm Pull-Up?

A One Arm Pull-Up is a hard calisthenics pull exercise performed by hanging from a bar with one pronated hand and pulling your chin to bar level. It primarily targets the back, lats, shoulders, traps and forearms. Progressions are essential for safe strength development.

How to Do One Arm Pull-Up

  1. Grip and hang: Use a strong pronated grip with one hand on the bar; engage scapula and hang with feet slightly forward to reduce swing. Keep torso tight.
  2. Brace shoulders: Retract and depress your scapula, lock core and glutes to stabilize the torso before initiating the pull to minimize shoulder strain and swinging.
  3. Initiate pull: Drive elbow down and back while keeping chest toward the bar; pull smoothly without kipping, focusing on lat engagement and forearm tension.
  4. Chin to bar: Continue pulling until your chin reaches bar height; avoid twisting or jerking. Breathe out and maintain a controlled path.
  5. Controlled descent: Lower slowly until your arm is fully extended, maintaining scapular control. Controlled negatives build strength and reduce injury risk.
  6. Use progressions: If unable to perform, use assisted one-arm negatives, archer pull-ups, or band assistance and gradually reduce support.

Muscle Groups

Shoulders, Trapezius, Forearm, Back

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

Required 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 extreme unilateral pulling strength, increases grip and forearm endurance, improves scapular stability and core tension, and enhances back and shoulder development. It also exposes imbalances to guide targeted training.

What are common mistakes when attempting a One Arm Pull-Up?

Using kipping or momentum, poor scapular engagement, weak grip, incomplete range of motion, and unequal loading are common mistakes. Avoid swinging, ensure full arm extension on descent, and prioritize scapular control and slow negatives for safer progress.

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

Progress with assisted one-arm negatives, archer pull-ups, one-arm holds, and band-assisted reps. Increase time under tension and reduce assistance gradually. Focus on grip training, weighted two-arm pull-ups, and consistent frequency to build necessary strength and control.