Step by step instructions, muscle activation and variants for the Uneven Pull-Up.
An advanced pull-up variation where one hand grips the bar at a higher position than the other, creating an asymmetric load that places greater demand on the higher-side arm. Commonly used as a progression exercise toward the single-arm pull-up.
The Uneven Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
