Strength Training · Calisthenics
One-Arm Pull-Up
The one-arm pull-up raises your body to a bar using one hand, training single-arm pulling strength and grip. It requires substantial strength and control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand on a stable platform beneath the bar.
- Grip the bar with one hand, palm facing away from you and thumb wrapped around it.
- Lift your feet off the platform into a one-arm hang with your elbow straight.
- Pull your body upward until your chin clears the bar.
- Lower yourself under control until your working elbow is straight.
- Place your feet back on the platform.
Form cues
- Keep your ribs over your pelvis.
- Drive your elbow toward your side.
- Allow slight, natural body rotation.
- Keep your free hand off the bar.
Common mistakes
- Kicking to startUse an assisted progression if you cannot initiate the pull from a still hang.
- Reaching with your chinKeep your neck neutral rather than craning it to finish the rep.
- Forcing your torso to stay squareLet your torso turn slightly beneath the gripping hand rather than resisting all rotation.
Safety
Your full bodyweight loads one shoulder, elbow, and hand; abrupt loading or fatigue can strain these tissues. Grip failure can cause a fall.
- Build substantial experience with strict pull-ups and assisted single-arm progressions before attempting an unassisted rep.
- Warm up with easy two-arm pulls and progressively lighter single-arm assistance.
- Use a secure bar with a clear landing area and a platform you can reach with your feet.
- End the set before your grip slips or you lose control of the descent.
If you have shoulder, elbow, or wrist pain or a history of shoulder instability, use an assisted version and seek guidance from a physiotherapist before attempting this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–4
- Target
- 1–3 reps per arm
- Rest
- 3 min
This prescription is for experienced trainees who can already perform controlled singles; avoid training to failure.