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.
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
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.
Set the working shoulder down and brace the whole body to limit rotation.
Pull the elbow down toward the hip, turning slightly into the bar as you rise.
Bring the chin above the bar.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.