One-arm Pull-up

How to perform it

1. 1Preparation and positioning. Use a structurally secure bar or handles with enough clearance for a controlled mount and dismount. Use a closed grip unless the node specifies another grip, and establish the rep standard before the set. Use a secure bar, a safe dismount, and enough clearance to control the free arm and trunk.
2. 2Starting position. Begin with the elbows extended within the defined pain-free range, ribs stacked over the pelvis, and the shoulder girdle controlled. Hang from one arm with the shoulder girdle controlled and the free arm in the declared position; do not begin from a twist.
3. 3Concentric phase. Pull by driving the elbows down or back while keeping the trunk quiet. Pull the body upward while resisting rotation and lateral flexion; the working elbow drives toward the ribs.
4. 4End position / lockout. Reach the defined height without jutting the head forward or losing shoulder control. Reach the defined endpoint without pulling the shoulder into an uncontrolled shrug or using the free hand.
5. 5Eccentric phase. Lower under control through the same path and return to the stated start position. Do not drop into the bottom or let the grip open.
6. 6Breathing and bracing. Brace the trunk moderately before the pull, maintain a quiet ribcage, and exhale through the hardest portion as appropriate. Brief higher-pressure bracing is a programming choice, not a cue to ignore medical restrictions.
7. 7Valid rep. A valid repetition uses the defined grip, range, body line, and tempo without unplanned momentum. Only the working hand contacts the bar and the full rep is controlled in both directions.

Common mistakes

• Using momentum

  Fix: Reset the body line, lower the difficulty, and make the first pull quiet.

• Changing the range

  Fix: Define the start and endpoint before the set and use the same markers on every repetition.

• Shrugging or losing shoulder control

  Fix: Keep the neck long and let the scapulae move under control rather than collapsing.

• Using the free hand or a wrap

  Fix: Record assistance honestly; a strict one-arm node requires one-hand contact only.

Safety

• The one-arm pull-up has very high relative shoulder, elbow, wrist, grip, and anti-rotation demands. It is a high-skill option, not a default upper-body strength exercise.
• Choose a setup, load, assistance level, and exit strategy that allow the defined standard to be maintained; do not train through acute, sharp, electric, or worsening symptoms.

Progressions & alternatives

• regressionOne-arm Pull-up (Assisted)— Use assistance to rehearse the unilateral line while keeping the exit safe.
• progressionPaused One-arm Pull-up— Only after strict repetitions are repeatable; the target requires a separate reviewed node.
• alternativeStrict Chest-to-bar Pull-up— Build high bilateral pulling with a more standardizable load profile.
• prerequisiteOne-arm Pull-up with added load— No automatic target is assigned; any added-load progression requires a separate review.