One-arm Pull-up
These notes combine advice from 29 reviewed passages across 8 workouts.
Overview
Section titled “Overview”The one-arm pull-up is a highly difficult unilateral pull involving the lat and shoulder. Its difficulty can be easy to underestimate from its appearance.
Pulling technique
Section titled “Pulling technique”During a supported progression, minimize sideways drift and keep the body as centered as possible. This applies when part of the load still remains on the assisting side.
Keep the shoulder close to the pulling hand and drive the elbow upward. An open shoulder position reduces available strength, while the close position supports a lat-led pull.
When one side is slid away, loading increases on the other arm.
Rotate the working hand deeply into a false grip and keep the chin elevated. During the descent, prevent the wrist and grip from dropping too low or rotating, since that position reduces pulling strength.
A commando grip may make it easier to bring the body close to the support. A straight grip remains an acceptable option.
Use a moderate one-count tempo. Making the repetition extremely slow is unnecessary for this drill.
Complete the pull and clearly show the endpoint. Hold it for roughly one to two seconds before releasing or standing.
Strength progression
Section titled “Strength progression”Build to about 20 comfortable pull-ups before attempting the one-arm pull-up itself.
For the prescribed foot-free negative drill, keep the feet from touching the floor, finish the descent, and wait two seconds before releasing the hand. Perform six repetitions.
Train both sides even when one arm is clearly stronger.
One progression used before elastic assistance shifts roughly 70 to 80 percent of the load onto the working side during the descent. This is a deliberately asymmetric eccentric drill, unlike the supported variation that calls for a more centered body.
Practice the unilateral pulling pattern almost weekly so it becomes familiar. Engage the lat strongly, bring the chin to the target, and then descend.
If the assisting hand cannot reach the bar from the lowered position, fold a resistance band once, hold it, and pull the end downward to extend the reach.
Keep band tension as low as possible and reduce it progressively. More of the load should pass to the working arm while the band provides limited assistance.
Equipment choice
Section titled “Equipment choice”Consider beginning on rings. Their rotation lets them align with the athlete in the air, while a fixed bar restricts the hand to one position and may feel more demanding.