One-Arm Pull-Up

Calisthenics / Expert

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Equipment Needed

  • Chin-Up Bar

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Average Sitewide One-Arm Pull-Up Reps

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Average Male One-Arm Pull-Up Reps

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Average Female One-Arm Pull-Up Reps

How to do the One-Arm Pull-Up:

Muscles Worked

Biceps secondary Forearms secondary Shoulders secondary Traps secondary Middle back primary Muscles diagram

Details

The one-arm pull-up is a calisthenics exercise that primarily targets the middle back and to a lesser degree also targets the biceps, forearms, shoulders and traps ...more

The one-arm pull-up is a calisthenics exercise that primarily targets the middle back and to a lesser degree also targets the biceps, forearms, shoulders and traps.

The only one-arm pull-up equipment that you really need is the following: chin-up bar. There are however many different one-arm pull-up variations that you can try out that may require different types of one-arm pull-up equipment or maye even require no equipment at all.

Learning proper one-arm pull-up form is easy with the step by step one-arm pull-up instructions, one-arm pull-up tips, and the instructional one-arm pull-up technique video on this page. The one-arm pull-up is a exercise for those with a expert level of physical fitness and exercise experience. Watch the one-arm pull-up video, learn how to do the one-arm pull-up, and then be sure and browse through the one-arm pull-up workouts on our workout plans page!

Tips

  1. Don't swing your body as you pull yourself up.

Variations

  1. One-Arm Chin-Up
  2. Pull-Up
  3. Chin-Up

Types

  • Force Type: Pull
  • Mechanics Type: Compound

No Reviews yet.

Equipment Needed

  • Chin-Up Bar

Tips

  1. Don't swing your body as you pull yourself up.

Variations

  1. One-Arm Chin-Up
  2. Pull-Up
  3. Chin-Up

Types

  • Force Type: Pull
  • Mechanics Type: Compound