High One-Arm Pull-Up

Recommended external demonstration

Watch High One-Arm Pull-Up

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Technique

How to perform High One-Arm Pull-Up

1. Grasp the pull-up bar with one hand using an overhand grip and begin in a controlled hang with the working elbow extended.
2. Set the working shoulder actively without forcing it to remain depressed throughout the entire range.
3. Pull forcefully by driving the working elbow down toward your side, keeping the other hand off the bar.
4. Continue the high pull until the chest rises above the bar; use controlled body positioning rather than an uncontrolled leg swing.
5. Keep hold of the bar instead of adding a clap, release or turnover into a muscle-up.
6. Lower under control to an extended-elbow hang, allowing the shoulder blade to move naturally.
7. Reset before repeating, and use the same execution when switching arms.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.