One-Arm Pull-Up

How to do it

1. Set your grip and start from a full hang or fully stretched position.
2. Set your shoulders down away from your ears before the first rep.
3. Drive your elbows down toward your hips.
4. Pull until your chest reaches your hands.
5. Lower under control back to a full stretch.
6. Complete all your reps on one side, then repeat with the other, matching the reps on your weaker side.

Coaching cues

• Drive your elbows down toward your hips to lead the pull.
• Pull your chest up to your hands rather than leading with your chin.
• Start every rep from a full stretch at the top.
• Drive your elbows down and back to pull from your lats.
• Own the full range of every rep before you add reps or make it harder.

Watch out for

• Kipping or swinging to complete the rep.

  Swinging uses momentum instead of your back and arms, so the pull does less.

  Instead Pull from a dead hang and keep your body quiet.

• Stopping the pull the moment your chin clears your hands.

  Stopping at the chin trains a shorter range and less of your back.

  Instead Pull until your collarbone or chest reaches your hands.

• Failing to reach a full stretch between reps.

  Without the full stretch you train a shorter range and build less.

  Instead Let your arms straighten fully and your shoulder blades rise at the top.

The detail

Tempo

Pull with intent, then lower for about two to three counts.

Breathing

Exhale as you pull up, breathe in as you lower under control.

Range of motion

Travel from a full hang to your hands at your chest every rep. Take the latissimus dorsi through its full working range each rep.

If you are new to it

Use assistance or a resistance band to complete full-range reps.

Once it is easy

Add a pause at the top with your chest to your hands before lowering.

Safety

• Reduce the load if you lose control of the movement.
• Stop the set if you feel sharp pain.