A single-arm, bodyweight vertical pull performed to lift your chin over the bar, primarily working the back muscles.
How to do the One Arm Pull Up#
- Grip the bar with one hand and hang with your body fully extended and core engaged.
- Retract and depress the working shoulder blade to initiate the pull.
- Drive the elbow down and pull your torso upward until your chin clears the bar using only the working arm.
- Lower yourself slowly and under control until the arm is nearly straight while keeping tension in the back.
- Keep the torso steady and repeat for the desired number of repetitions without using momentum.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Biceps (Biceps Brachii), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis), Obliques (External & Internal Obliques), Rear delts (Posterior Deltoid), Traps (Trapezius)
Common mistakes#
- Using leg kick or body swing to gain momentum.
- Relying on the free hand or other arm for assistance.
- Allowing the shoulder to shrug or the back to round during the pull.
- Dropping rapidly on the descent and losing tension.
