Bodyweight Training

One-Arm Pull-Up exercise

An advanced pull-up performed using only one arm, demanding significant strength and control.

One-Arm Pull-Up exercise demonstration

How to perform One-Arm Pull-Up

  1. Grip the pull-up bar with one hand, arm fully extended.
  2. Let your body hang straight and steady.
  3. Engage your core and back muscles.
  4. Pull your body upward, aiming to lift your chin over the bar.
  5. Pause briefly at the top.
  6. Lower yourself back down with control.
  7. Repeat if possible.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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