All skills
pull·advanced

One-arm Pull-up

The ultimate pulling feat. One arm, full bodyweight, dead hang to chin over bar.

15 pull-upsWeighted pull-up +30kg
Step 1 of 40%

Progression

  1. 1
    Archer Pull-up
    Pull to one side, other arm straight.
    Goal: 3×5/side
  2. 2
    Assisted OAP (towel)
    Hold a towel with the off-hand.
    Goal: 3×3/side
  3. 3
    Negative OAP
    Lower slowly with one arm.
    Goal: 3×2/side
  4. 4
    Full One-arm Pull-up
    Strict, no kip.
    Goal: 1 rep/side