One-Arm Pull-Up

GymDaze demonstration

Watch One-Arm Pull-Up

One Arm Pull Up

Technique

How to perform One-Arm Pull-Up

1. Grip the pull-up bar with one hand and let the working arm extend overhead, keeping the free hand off the bar and working arm.
2. Settle the hang and brace your trunk to limit swinging.
3. Pull your body upward, bending the working elbow and drawing it inward toward your side.
4. Allow your body to turn naturally beneath the hand as you continue until your chin reaches above the bar.
5. Lower under control, allowing the elbow to straighten and the shoulder blade to move as the arm returns overhead.
6. Reset the hang before another repetition, then change arms for the other side.

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.