One-arm pull-up

Pull yourself from a straight-arm hang until your chin clears the bar using one arm only — one of the hardest pulling skills in calisthenics.

How to do it

1. 01Grip the bar with one hand (many find an underhand or slightly turned-in grip easier) and hang with a straight arm; keep the free hand at your side or on your chest, away from the working arm.
2. 02Pull the working shoulder down away from your ear, brace your abs and glutes and keep your legs together to limit rotation.
3. 03Drive the elbow down close to your side, bringing your chest toward your hand until your chin clears the bar.
4. 04Lower under control until your arm is fully straight.
5. 05Do all reps on one side, then switch.

Common mistakes

• Kicking or swinging to get up — start from a still hang; if you cannot get up, go back to negatives or assisted reps.
• Not straightening the arm at the bottom — lower to a fully straight arm every rep.
• Rotating away from the bar — brace your abs and glutes and keep the working shoulder down and the elbow close to your side.

In the One-arm pull-up progression

1. 1Archer pull-up
2. 2Assisted one-arm pull-up
3. 3One-arm pull-up negative
4. 4One-arm pull-up

Standard to move on: 3 sets × 1, two sessions in a row.