How to Master One-Arm Pull-Ups

One-arm pull-ups (OAP) are an advanced bodyweight exercise designed to build upper-body strength, engage core muscles, and improve grip strength. One-arm pull-ups use a similar range of motion to a normal pull-up or chin-up with the exception that you use one arm instead of two to lift your body.

To build the arm strength necessary to complete your first one-arm pull-up, practice intermediate strength-training and calisthenics exercises beforehand—such as push-ups, standard pull-ups, and muscle-ups. Practicing pull-up variations—such as archer pull-ups, scapula pull-ups, wide grip pull-ups, and close grip pull-ups—can also help you build the requisite strength. If you're considering practicing one-armed pull-ups for the first time, focus on having good form.

There are several benefits to practicing one-arm pull-ups.

1. 1. One-arm pull-ups build upper-body strength. It takes a significant amount of strength to lift your entire body with a single arm. One-arm pull-ups build on that foundation of strength by targeting your biceps, triceps, core, and dorsal muscles.
2. 2. One-arm pull-ups build grip strength. Much like two-arm pull-ups, one-arm pull-ups enhance your grip strength, preparing you for other strength-training exercises that require a strong grip like bench presses and deadlifts. Unlike regular pull-ups, which use an underhand grip, one-arm pull-ups use an overhand grip, which has your palm facing away from you.
3. 3. One-arm pull-ups help you train for other sports. This advanced exercise can help improve your performance in a variety of sports. Consider one-arm pull-ups if you're a rock climber or weightlifter.

For one-arm pull-ups, begin by performing 3–5 sets of 1–3 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Grab the pull-up bar with a full overhand grip. Your grip should be no wider than shoulder-width apart. If you’re unable to grab the pull-up bar, stand on a plyometric box or a secure flat bench.
2. 2. Step off of the box and allow your legs to hang—this is known as a dead hang. Your legs should be long and pressed together with your toes pointed away from your body. Your arms should be long while keeping your elbows slightly bent.
3. 3. Squeeze your glutes and quads and press your legs together. Your ribs should be down and your pelvis should be slightly tucked. Engage your core.
4. 4. Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
5. 5. Slowly release one of your arms from the pull-up bar once you’ve become stable and hold this one-arm dead hang position. Make a fist and hold your arm by your side. All repetitions should begin from this starting position.
6. 6. Initiate the upward movement by quickly pulling down on the bar while simultaneously pulling your shoulder blade down and pulling your elbow towards your body. Allow your body to rotate turning in toward the pull-up bar as you pull yourself up.
7. 7. Continue to pull your shoulder blade toward your spine and squeeze your upper back and lat muscle until your chin clears the pull-up bar. Pause, or lock off, at this top position.
8. 8. Begin the downward movement by slowly straightening your arm and allowing your shoulder blade to upwardly rotate and move away from your spine. Slowly lower back to the starting position.
9. 9. Your arm should finish long with a slight bend in your elbow and your shoulder blade should be away from your spine.
10. 10. Repeat the one-arm pull-up for your desired number of repetitions on each side.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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