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Elite Skills

One-Arm Pull-Up Training Guide

The one-arm pull-up is an elite display of unilateral pulling strength. This guide covers the prerequisites, progressive stages, support work, and training structure needed to achieve this skill.

Prerequisites

Before starting one-arm pull-up training, you need a solid foundation. Attempting this skill without adequate preparation increases injury risk and slows progress.

Pulling Strength

  • ✓15+ strict pull-ups
  • ✓Weighted pull-up at +50% bodyweight (5 reps)
  • ✓OR +75% bodyweight for 1 rep

Grip & Stability

  • ✓20+ second single-arm dead hang (each arm)
  • ✓Strong scapular depression under load
  • ✓8+ archer pull-ups each side

Important

One-arm pulling places significant stress on the elbow and bicep tendons. Ensure you have at least 8 weeks of progressive weighted pulling before attempting unilateral work. Progress gradually and stop if you experience sharp pain.

Progression Stages

1

Archer Pull-Ups

Wide grip pull-up pulling to one side while keeping the other arm straight

Target: 8+ reps each side
Key cues:
Assisting arm stays straightFull range of motionAlternate sides each set
2

Typewriter Pull-Ups

Pull to top position then traverse side to side while maintaining height

Target: 6+ traverses each direction
Key cues:
Keep chin above bar during traverseControl the movementComplete range
3

Assisted One-Arm Pull-Ups

Single arm pull with band or minimal finger assistance

Target: 5+ reps each arm with light assistance
Key cues:
Minimal assistanceAnti-rotation core engagementFull range maintained
4

One-Arm Negatives

Controlled one-arm lowering from top position

Target: 6+ second controlled negatives each arm
Key cues:
5-8 second descentResist rotation throughoutFull extension at bottom
5

Partial One-Arm Pull-Ups

Single arm pulling through reduced range of motion

Target: 3+ reps each arm from 90-degree position
Key cues:
Start from bent armGradually increase rangeControl throughout
6

Full One-Arm Pull-Up

Complete pull-up using only one arm

Target: Achieved
Key cues:
Dead hang startCore prevents rotationChin clears barControlled descent

Support Exercises

Essential

  • Weighted Pull-Ups
    4-6 x 3-5 @ +50-75% BW, 2-3x/week
  • Single-Arm Dead Hang
    3-4 x max hold each arm, 3x/week
  • Archer Pull-Ups
    4-5 x 4-6 each side, 2x/week

Recommended

  • Lockoff Holds
    3-4 x 5-10s each position, 2x/week
  • Core Anti-Rotation
    Pallof press 3-4 x 8-12, 2-3x/week
  • Towel Pull-Ups
    3-4 x 5-8 for grip, 1-2x/week

Training Structure

Frequency

2-3 sessions per week with at least 48 hours between sessions. One-arm pulling is neurologically demanding and requires adequate recovery.

Session Structure

  1. 1. Warm-up with shoulder mobility and light pulling (5 min)
  2. 2. Specific prep - active hangs, scapular pulls (3-5 min)
  3. 3. One-arm progression work - primary focus (15-20 min)
  4. 4. Support strength - weighted pulls or rows (10-15 min)
  5. 5. Grip and accessory work (5-10 min)

Sample Week

Day 1

OAP progression + Weighted pulls + Grip

Day 2

Rest or light upper body

Day 3

OAP progression + Rows + Core

Day 4

Rest or pushing work

Common Mistakes

✕
Progressing too quickly

Spend adequate time at each stage. Tendon adaptation takes longer than muscle adaptation.

✕
Neglecting weighted pull-up base

Maintain and build weighted pulling strength alongside unilateral work.

✕
Ignoring arm imbalances

Always start sets with your weaker arm and match volume between sides.

✕
Poor eccentric control

Control the negative phase of every rep. This builds strength and protects tendons.

✕
Excessive rotation

Engage core throughout to prevent spinning. Anti-rotation work is essential.

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