Vidéos
Instructions
- Grip the pull-up bar firmly with one hand while keeping your body straight.
- Engage your core and retract your scapula before initiating the pull.
- Pull yourself up towards the bar until your chin clears the bar level.
- Lower yourself down in a controlled manner to full arm extension.
- Repeat for the desired number of reps before switching sides.
Technical Tips
- Keep your body tight to reduce swinging.
- Focus on pulling with your back and biceps rather than just your arm.
- Use a false grip if needed to enhance wrist stability.
Breathing Tips
- Inhale deeply before initiating the pull.
- Exhale forcefully as you pull yourself up.
- Inhale again slowly as you lower back to the starting position.
Restrictions médicales
- Shoulder injuries
- Elbow tendinitis
- Wrist strain
- Rotator cuff tears
How can I build strength for a One Arm Pull-Up?
To build strength for a One Arm Pull-Up, progress through assisted pull-ups, archer pull-ups, one arm negatives, and isometric holds while developing grip strength and scapular control. Consistent progressive overload and tendon conditioning are key.
Is the One Arm Pull-Up safe for beginners?
The One Arm Pull-Up is not recommended for beginners as it requires advanced strength, joint stability, and tendon conditioning. Beginners should first master basic pull-ups and unilateral progressions before attempting it.
What muscles does the One Arm Pull-Up work the most?
The One Arm Pull-Up primarily targets the back and biceps muscles, especially the latissimus dorsi and biceps brachii, while engaging forearms, brachialis, and rhomboids for stabilisation and control.
The One Arm Pull-Up is an advanced bodyweight exercise that demonstrates exceptional upper body strength, control, and muscular coordination. Unlike standard pull-ups, this unilateral movement requires extreme pulling power from the back and biceps while demanding high core engagement to stabilise the body throughout the lift. Performing the One Arm Pull-Up effectively improves grip strength, develops superior latissimus dorsi activation, and builds overall pulling capacity beneficial for climbing, calisthenics, and advanced functional training. It is widely recognised as a benchmark exercise in calisthenics progressions due to the skill, strength, and tendon conditioning it requires. Practitioners often progress to this movement through assisted variations, isometric holds, and eccentric repetitions to build tendon and muscular readiness. The One Arm Pull-Up enhances neuromuscular coordination and resilience, making it a powerful addition to any athlete's strength routine when programmed progressively with correct technique and adequate recovery.