One-Arm Pull-ups: How to Do It and When to Progress
- Elite
- Pull-up bar
How to do it
Hang from the bar with one hand, arm straight, shoulder actively pulled down. Pull yourself up until your chin clears the bar without twisting much. Lower yourself with control, do all reps, then switch sides.
Target range
Aim for 1 to 3 reps per side in each set.
Where it fits
Step 4 in the One-Arm Pull-up progression, which runs from easier to harder. This is its hardest step.
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