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One-Arm Pull-up Progression: From Easy to Hard

4 steps, ordered from easier to harder. Open a step to see how to do it and its target range.

  1. Typewriter Pull-ups1. AdvancedTypewriter Pull-ups2 to 4 reps per sideBuilds on Archer Pull-ups
  2. Negative One-Arm Pull-ups2. AdvancedNegative One-Arm Pull-ups2 to 4 reps per side
  3. Assisted One-Arm Pull-ups3. AdvancedAssisted One-Arm Pull-ups2 to 5 reps per side
  4. One-Arm Pull-ups4. EliteOne-Arm Pull-ups1 to 3 reps per side

All progressions

Train every step with Kolibi

Kolibi starts exactly where you are and grows with you, level by level.

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