The One Arm Pull Up

How to do the exercise

The One Arm Pull Up is one of the most impressive pulling skills in Calisthenics. It demands exceptional strength, body control, and scapular stability. This exercise builds massive upper-body pulling power and improves your grip and back engagement. Here’s how to perform the One Arm Pull Up step by step:

1. Starting position

Grab a pull up bar with one hand. Keep your shoulders set: depress and retract the working shoulder to create a strong base. Activate your core and legs to maintain full-body tension.

2. Initial pull

Start the movement by pulling your shoulder down and back before bending your elbow. Think about initiating the pull with your lat rather than your biceps. Keep your body close to the bar and avoid swinging or rotating.

3. Main pulling phase

Continue pulling until your chin approaches bar level. Your body may tilt slightly toward the working side, which is natural. Stay tight, drive your elbow down, and keep your scapula active to maintain control throughout the movement.

4. Repeat

Lower yourself slowly and under full control, especially in the eccentric part. Hold the bottom position briefly, reset your shoulder, and repeat for clean reps. Prioritize controlled execution over height to build true strength.

Recommended equipment for One Arm Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Liquid Chalk – For grip and security during the exercise.

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Resistance Bands – For adjustable support and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Main Muscles Worked

The One Arm Pull Up primarily targets:

• Latissimus dorsi – generates the main pulling power and controls shoulder depression.

• Biceps – contributes to elbow flexion but should not take over the movement.

• Rhomboids & traps – stabilize the shoulder blade throughout the pull.

• Core muscles – maintain body tension and prevent rotation.

Strengthening these muscles helps you improve your overall pulling strength, grip stability, and progress toward advanced Calisthenics skills.

If you're looking for other exercises, check out our Youtube video:

Common Mistakes

Even advanced athletes struggle with this movement. Watch out for:

• Relying too much on momentum: Swinging reduces strength gains and increases injury risk.

• Not engaging the scapula: Without proper shoulder activation, the pull becomes unstable and inefficient.

• Rotating the body excessively: A slight tilt is normal, but too much rotation indicates a lack of control.

• Skipping the basics: Build strength with progressions like assisted assisted one arm pull ups, weighted pull ups, isometrics, and controlled negatives.

Prioritize control and tension - mastering the One Arm Pull Up takes time, but clean technique will get you there faster and safer.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!