Uneven Pull-Up

A pull-up variation where one arm pulls more than the other, typically with one hand higher on the bar. Builds unilateral pulling strength and core stability.

Instructions

1. Grip the pull-up bar with one hand higher than the other (approximately 12-18 inches apart).
2. Hang from the bar with a dead hang position, feet off the ground.
3. Pull yourself upward, driving your elbows down and back toward your hips.
4. The higher hand will do more work, while the lower hand provides assistance.
5. Continue pulling until your chest approaches the bar or your chin clears it.
6. Lower yourself with control to the starting position and repeat.

Tips

• Alternate which hand is higher on each set to ensure balanced strength development.
• Keep your body straight and avoid excessive swinging or kipping.
• Engage your core to prevent rotation during the pull.
• Breathe out as you pull up and inhale as you lower down.
• Progress toward a full one-arm pull-up by gradually widening the hand gap.