One arm pull-up




  • Heavy

Muscles Involved

  • Biceps
  • Triceps
  • Lats
  • Shoulders


  • Thera-band

Remark or addition


  1. Grab a pull-up bar or handhold with one of your hands arm straight, with the palm of your hand facing away from your body.
  2. Pull your torso up until the bar touches your upper chest by drawing your shoulder and upper arm down and back. Exhale as you perform this part of the movement.
  3. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position.

Points of attention

  • Before you start working towards a one arm pull up, it’s important to have a base from which to work from . Increasing your weighted two armed pull-up number and assisted one arm pull-up will help you prepare for this.
  • Keep the pulling arm close to the body, so that the upper arm is in contact with the side of the body (lats and stomach) as much as possible, meanwhile tensing your core.

Progression Ladder

  • Weighted two arm pull-ups. (work up to 5 reps of 50% of your total body weight)
  • Assisted one arm pull-ups. (with terraband or rope)
  • Pull up with two arms and lower yourself slowly on one arm.
  • One arm pull-up.