One-Arm Bridge

Recommended external demonstration

Watch One-Arm Bridge

One Arm Twisting Bridging

Technique

How to perform One-Arm Bridge

1. Lie on your back with knees bent, feet planted and hands beside your ears, fingers directed toward your shoulders.
2. Press through both hands and feet into your established gymnast bridge, lifting the head and torso from the floor.
3. Keep both feet planted and move your weight gradually toward the supporting hand until the other hand can become light.
4. Lift the free hand while maintaining the backbend and a steady supporting elbow; the knees may remain bent.
5. Hold the one-arm position without deliberately twisting from side to side or forcing the shoulder down.
6. Replace the free hand, distribute support between both arms, and bend the elbows and knees to lower under control.
7. Reset on the floor before repeating with the other supporting arm.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.