One-Arm Pull-Up
BWBodyweightUnilateralStrength
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The One-Arm Pull-Up is an advanced bodyweight exercise where you pull your entire body upward using only one arm while the other hangs free or assists minimally, primarily building exceptional upper-body pulling strength and muscle imbalances. It targets the latissimus dorsi, rhomboids, trapezius, and biceps in the working arm, with significant core and grip demands. Ideal for experienced athletes seeking unilateral power and mastery of pull-up progressions, it requires no equipment beyond a pull-up bar.
How to Perform One-Arm Pull-Up
- 1Grip a sturdy pull-up bar overhead with one hand (palm facing away), shoulder-width grip; wrap your thumb around for security.
- 2Hang fully with the working arm straight, opposite arm resting on a support or hanging relaxed; engage core and squeeze shoulder blades down.
- 3Tuck legs together and cross ankles behind you to minimize swinging; keep body straight like a rigid plank.
- 4Inhale deeply, then exhale as you pull your chest toward the bar by driving your working elbow down and back.
- 5Continue pulling until chin clears the bar and working bicep nears ear; squeeze your back at the top.
- 6Inhale as you slowly lower yourself with control, resisting gravity until arm is fully extended.
- 7Repeat for reps on one side, then switch arms after completing the set.
- 8Key form tips: Keep your body straight—no kipping or swinging; avoid shrugging shoulders toward ears. Common mistakes: Using momentum instead of pure strength, incomplete range of motion, or flaring the working elbow out.
