Muscle groups

Back, Shoulders, Trapezius, Forearm


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


Required Equipment

Pull-Up Bar

Progressions And Regressions

One Arm Pull-Up