One-Arm Pull-Up

Also known as: Single-Arm Pull-Up, OAP, One-Handed Pull-Up

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Body Part: Biceps

Description

The one-arm pull-up raises the body from a straight-arm hang until the chin clears the bar, using only one hand for support. The working arm and upper back provide the pull while the trunk stays firm and the free arm remains by the side; lower back into the hang under control.

How to Perform

Stand under the bar and grip it with one hand using a firm overhand grip. Keep your thumb wrapped around the bar.
Hang with the working arm straight and active. Pull the shoulder slightly down away from your ear, brace your abdomen, and keep your ribs from flaring.
Keep the non-working arm close to your body or use it only for balance. Avoid grabbing the working arm or swinging the free arm to create momentum.
Begin by pulling your shoulder blade down and back, then drive your elbow toward your ribs. Keep your body as still as possible.
Pull until the chin is above the bar, allowing a small natural turn toward the working arm without swinging.
Pause briefly at the top with control, then lower slowly until the elbow is fully straight and the shoulder remains active.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a secure bar with enough room to hang freely.
Practice with assistance while building one-arm pulling strength.
Wrap the thumb around the bar before taking your weight.
Give both sides the same number of controlled attempts.
Rest until you can reproduce the same controlled pull.

Common Mistakes

Starting from a loose shoulder instead of setting the shoulder blade down and back
Shrugging the working shoulder toward the ear during the pull
Twisting the torso excessively or swinging the legs to create momentum
Letting the elbow flare far away from the body
Using only a partial range of motion, especially avoiding the bottom stretch or the top finish
Dropping too quickly on the way down instead of controlling the eccentric