One Arm Pull-Up

The one arm pull-up is an elite bodyweight pulling exercise in which you hang from a bar with a single hand and pull your chin above it using that arm alone, while the free arm stays at your side or lightly braces the wrist. It places enormous demand on the latissimus dorsi, biceps, and forearm grip, and requires the core and obliques to resist the rotational pull created by lifting off-center. Very few lifters can perform a strict rep without years of progressive pulling work, since it requires roughly 1.5-2x standard pull-up strength on a single limb.

Muscles Targeted

• Primary: Latissimus dorsi, biceps brachii
• Secondary: Forearm flexors and grip muscles, rear deltoids, rhomboids, trapezius
• Tertiary: Obliques, core stabilizers

Starting Position

Hang from a pull-up bar using one hand in a pronated (overhand) grip, arm fully extended, shoulder engaged and pulled slightly down out of a passive hang. The free arm rests by your side or lightly grips the working wrist for support without assisting the pull. Keep your legs together and core braced to minimize body swing before initiating the pull.

Execution Steps

1. Engage your shoulder blade by pulling it down and back before bending the elbow, so the lat is pre-tensioned
2. Pull your body upward by driving the elbow down and back, keeping the working arm close to your torso
3. Resist the rotational pull by bracing your obliques and core to keep your hips and shoulders square rather than twisting toward the bar
4. Continue pulling until your chin clears the bar, finishing with the elbow fully flexed
5. Pause briefly at the top with control rather than momentum
6. Lower yourself slowly back to a full hang, resisting the descent the entire way down
7. Repeat, resetting shoulder tension at the bottom of each rep

Form Cues

• Keep the working elbow tucked: Flaring the elbow out to the side reduces lat recruitment and stresses the shoulder joint
• Brace before you pull: Tension your core and glutes before initiating to prevent excessive body swing
• Drive with the lat, not the bicep: Think about pulling your elbow to your hip rather than just curling the arm
• Keep the free arm passive - use it only for balance, not for assisting the pull
• Control the eccentric fully; a slow, resisted descent builds the strength needed for the concentric pull

Common Mistakes

• Using momentum or a kip to initiate the pull, which bypasses the strength adaptation this exercise is meant to build - start from a dead hang and pull strictly.
• Letting the free arm assist by pushing off a wall or grabbing the wrist and pulling - keep it passive so the working arm does the work.
• Attempting a full rep before building sufficient strength, which risks shoulder or elbow strain - progress through assisted and negative variations first.
• Allowing the body to rotate or pike toward the working side, which reduces control - actively brace the core to stay square.
• Neglecting the eccentric portion by dropping quickly from the top - lower with control to build strength and protect the shoulder.

Variations

• Band-assisted one arm pull-up: A resistance band anchored to the bar offloads part of your bodyweight while you build strength
• Negative one arm pull-up: Jump or step to the top position and lower yourself slowly with one arm, building eccentric strength
• Archer pull-up: A two-arm pull-up where one arm does most of the work while the other stays extended, bridging toward a true one-arm pull
• Assisted one arm pull-up (partner or towel): A training partner supports part of your weight at the working wrist, or you use a towel looped for slight assistance
• Weighted pull-up: Standard two-arm pull-ups with added weight to build the raw pulling strength needed as a prerequisite

Tips for Progression

• Build a base of 15-20 strict two-arm pull-ups before attempting one arm progressions
• Work archer pull-ups and negatives for several weeks before testing a full rep
• Add grip and forearm training separately, since grip often becomes the limiting factor
• Track negative descent time, aiming to control a full lowering phase for 8-10 seconds before attempting concentric reps
• Progress band assistance gradually by moving to thinner, lighter-assistance bands over time

Training Notes

Train toward the one arm pull-up 2-3 times per week as a primary back and pulling exercise, performed early in a session while fresh. Work in low rep ranges of 1-5 reps per set (or single reps of negatives/archers) with full recovery of 2-3 minutes between sets, since this is a maximal-strength skill rather than a hypertrophy movement. Combine it with heavy weighted pull-ups and dedicated grip work on separate days to build the strength base it requires.