One-Arm Pull-Up Progression

PullBarBW

The elite-tier vertical pull. Rarely trained as a full rep — programmed as a progression ladder (archer pull-ups, assisted one-arm negatives, towel-assisted one-arm pulls, weighted uneven pull-ups) building toward a single-arm strict pull-up.

Demo: FitnessFAQs

Sets

3

Reps

1-3 (or negatives)

Rest

3 min

Contraindications

High risk of elbow/shoulder overuse injury; requires years of progressive base-building. Not for novice or intermediate trainees.

Setup

Depends on the sub-progression: typically a band, towel, or the opposite hand lightly assisting on the wrist/forearm of the working arm.

Execution

  1. 1Start from a full one-arm dead hang if strength allows
  2. 2Depress the working shoulder blade hard before pulling
  3. 3Pull the chin over the bar using only the working arm, minimizing torso rotation
  4. 4Lower under maximal control — the negative is often trained first

Key cues

  • Keep the torso as square as possible, resist rotation
  • Depress the shoulder before anything else moves
  • Drive the elbow down and back in a straight line
  • Master the negative before chasing the concentric

Common faults

  • Excessive body rotation/twisting to cheat the pull
  • Attempting full reps before building sufficient archer and negative strength
  • Neglecting the non-dominant arm in training, creating asymmetry
  • Overtraining the movement and developing elbow/shoulder overuse injuries

Tweaks

  • Towel-assisted one-arm pull-up (opposite hand holds a towel looped over the bar for partial assistance)
  • Uneven/offset-weighted pull-ups to bias one side
  • One-arm negative-only reps from a box

Regressions

Archer Pull-UpWeighted Pull-Up

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Rhomboids, Forearms, Core, Obliques

Notes

Considered one of the hardest bodyweight strength feats; programmed as a multi-month to multi-year progression, not a single exercise.

Sources

Attribution: Calisthenics / Gymnastic Strength Training canon