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    Calisthenics.dk

    Pull · Calisthenics

    One Arm Pull-Up - The complete guide

    The one arm pull-up is one of calisthenics' most respected strength feats - pulling your entire bodyweight up with a single arm takes years of dedicated pulling and grip strength work.

    How to perform it

    1. 1Hang from one arm in an overhand grip, the other hand lightly holding the wrist for stability
    2. 2Engage the shoulder blade by pulling it down and back before starting the pull
    3. 3Pull yourself up with a slight rotating motion through the torso, not straight vertical
    4. 4Bring your chest to the hand, not just the chin
    5. 5Lower yourself under control - the eccentric phase matters as much as the pull

    Common mistakes

    ⚠️ Attempting it without a solid foundation of archer pull-ups and assisted one-arm work
    ⚠️ Pulling perfectly vertical instead of allowing the natural rotation through the torso
    ⚠️ Skipping eccentric training, which usually comes first

    Progression - the path to mastering it

    1. 15+ strict pull-ups
    2. Archer pull-up with a nearly straight passive arm
    3. Band-assisted one arm pull-up
    4. One arm negative (5-8 seconds down)
    5. Full one arm pull-up

    FAQ

    How many regular pull-ups should I have first?

    Most people who achieve a one arm pull-up can do 15-20+ strict regular pull-ups as a base, plus solid archer variations.

    How long does it take to learn?

    Realistically 1-3 years of dedicated, consistent training for most people - it's one of the hardest calisthenics skills there is.

    Ready to perfect your One Arm Pull-Up?

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