Ring One Arm Pull-Up

An advanced unilateral pulling movement where you pull yourself upward hanging from one ring, developing asymmetrical strength and significant arm and back power.

Instructions

1. Hang from one ring with one arm
2. Use the other arm for assistance or stability as needed
3. Pull yourself upward, driving your elbow down and backward
4. Bring your chest toward the ring
5. Lower yourself back down with control
6. Maintain body tension throughout the movement

Tips

• Requires exceptional pulling strength
• Start with both hands for assistance before progressing
• Gradually reduce assistance from the opposite arm
• Practice one-arm hangs to build grip and shoulder strength
• Build strong bilateral pull-ups first
• Use rings for their instability advantage
• Focus on proper shoulder positioning
• This is an advanced skill requiring significant training