How to Do One-Arm Pull-Up (Complete Guide)

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.

Step-by-Step Form Guide

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

AI Coaching Benefits

Pulling strength development
Body positioning and stability
Grip strength and endurance assessment
Progression tracking and strength development
Neg training and progression guidance

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