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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/One-Arm Pull-Up
BackExpert

One-Arm Pull-Up

A pull-up performed hanging from a single hand. An elite calisthenics strength skill demanding very high lat, arm and grip strength.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Biceps

Secondary muscles

  • Teres Major
  • Brachialis
  • Rhomboids
  • Obliques
  • Forearm Flexors
Sets
3–5
Reps
1–3 per side
Rest
150–240s

How to perform

One-Arm Pull-Up movement

Main muscles working (thicker lines)

Starting position

Hang from the bar with one hand in a neutral-to-underhand grip, the free arm by your side, body tight.

  1. 1

    Set the working shoulder down and brace the whole body to limit rotation.

  2. 2

    Pull the elbow down toward the hip, turning slightly into the bar as you rise.

  3. 3

    Bring the chin above the bar.

  4. 4

    Lower slowly to a full hang.

Breathing: Brace at the bottom and exhale forcefully through the top of the pull.

Coaching tips

  • Squeeze everything

  • Elbow to hip

  • Control the rotation

Common mistakes

  • Attempting without sufficient progression work

  • Excessive body rotation

  • Dropping out of the top

Safety notes

  • Places high stress on the elbow and shoulder; progress through archer and assisted variations.

  • Stop the set if the shoulder loses its set position.

Details

Body parts
Back · Arms · Upper Body
Equipment
Bodyweight · Pull-Up Bar
Movement
Vertical Pull
Exercise type
Compound
Training goals
Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Archer Pull-UpAdvanced→

Similar Exercises

  • Weighted Pull-UpAdvanced→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.