One-Arm Pull-Up

An advanced calisthenics movement requiring exceptional pulling strength, using one arm to pull your entire body weight to the bar, building extreme upper body power.

Instructions

1. Hang from a pull-up bar with both hands initially, then transition to hanging from one arm.
2. Use your free arm to assist as needed during progression exercises.
3. Pull yourself upward by flexing your elbow and retracting your shoulder blade, driving your elbow down and back.
4. Continue pulling until your chin clears the bar or you reach the top of the movement.
5. Lower yourself back down with control using primarily your working arm.
6. Complete all repetitions on one side before switching arms.

Tips

• This is an extremely advanced movement; only attempt after mastering standard pull-ups
• Progression exercises include assisted variations, lever progressions, and archer pull-ups
• Use an overhand grip to maximize lat engagement
• Keep your core engaged to prevent excessive rotation
• The free arm can provide assistance during progression
• Build strength through assisted pull-up variations first
• This movement builds exceptional upper body and core strength