High One-Arm Pull-Up

Technique

How to perform High One-Arm Pull-Up

1. Stand beneath a sturdy pull‑up bar and grasp it firmly with one hand using an overhand grip.
2. Keep your elbow locked, shoulder depressed, core tight, and legs together so your body forms a rigid hollow line.
3. Brace hard, then explosively drive your working elbow straight down and tight to your torso, pulling along a cross‑body path as if trying to tuck the elbow into your back pocket.
4. This recruits your lower lat *and* the pec on that side for extra power.
5. Continue the acceleration until your chest rises well above bar height - aim to bring the bar to mid‑sternum or even lower - keeping your non‑working arm off the bar and your hips square (minimal kipping).
6. Pause very briefly at the apex with your elbow still glued to your ribs, chest over the bar, and shoulder blades forcefully retracted and depressed.
7. Control the descent in 3–5 seconds, maintaining shoulder depression while letting your elbow skim your torso all the way back to a full dead‑hang without swinging.
8. Reset and repeat for the prescribed reps, alternating arms as needed while prioritizing explosiveness on the way up and strict control on the way down.

Recommended external demonstration

Watch High One-Arm Pull-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Biceps Brachii Long Head, Biceps Brachii Short Head, Brachialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.