Step by step instructions, muscle activation and variants for the One Arm Pull-Up.
One of the most demanding calisthenics feats, requiring exceptional lat, bicep, and core strength to pull your entire bodyweight up with one arm. It demands extensive preparation and is considered an elite-level skill that takes months or years of dedicated training to achieve.
The One Arm 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.
