The one-arm pull-up is considered the holy grail of bodyweight pulling exercises. This elite skill demonstrates extraordinary lat strength, grip power, and body control. ChAIron's AI coaching helps you navigate the complex progression needed to achieve this remarkable feat.
What Is One-Arm Pull-Up?
The one-arm pull-up is a vertical pulling exercise performed with only one hand gripping the bar, requiring you to lift your entire bodyweight using unilateral strength and coordination.
Why Learn One-Arm Pull-Up?
- Extraordinary lat and bicep development
- Elite grip and forearm strength
- Superior core stability
- Ultimate pulling strength achievement
Prerequisites
Before attempting one-arm pull-up, ensure you have:
- 20+ consecutive pull-ups
- Weighted pull-ups with 50%+ bodyweight
- Strong archer pull-up technique
- Excellent grip strength and finger health
How to Do One-Arm Pull-Up (Step-by-Step)
- Grip Setup: Hang from bar with one hand, opposite arm by your side
- Body Position: Keep body straight and avoid twisting
- Initiation: Pull using lat and bicep, driving elbow down and back
- Ascent: Continue pulling until chin clears the bar
- Controlled Descent: Lower slowly with complete control
Common Mistakes to Avoid
- Attempting without adequate preparation
- Using momentum or swinging
- Allowing body to twist excessively
- Insufficient grip strength development
- Neglecting negative training
One-Arm Pull-Up Training Routine
Elite Progression Protocol
Frequency: 3-4 times per week
- Weighted Pull-ups: 4 sets x 3-6 reps
- Archer Pull-ups: 3 sets x 5-8 each side
- One-Arm Negatives: 4 sets x 3-5 reps
- Assisted One-Arm: 3 sets x 1-3 reps
- Grip Training: 3 sets x 30+ seconds