Single Arm Pull Up

Muscles worked

Setup

1. Grip the pull-up bar with one hand using a strong overhand or neutral grip.
2. Hang with the working arm fully extended, keeping the shoulder 'packed' by depressing and retracting the scapula.
3. Keep the non-working arm tucked close to your chest or held at your side to minimize momentum.
4. Engage your core and squeeze your legs together to create full-body tension and prevent rotation.

How to do it

1. Exhale and pull your body upward by driving your elbow down toward your hip, focusing on leading with the lat rather than the bicep.
2. Continue pulling until your chin clears the bar, keeping your body as vertical as possible.
3. Inhale as you lower yourself back to the starting position with a controlled, 3-second eccentric phase.
4. Maintain an 'active hang' at the bottom, keeping tension on the muscles rather than dead-hanging on the shoulder joint.

Form checklist

• Keep the shoulder blade pulled down and back; do not let the shoulder shrug toward your ear.
• Minimize excessive swinging or 'kicking' with the legs to ensure the lats do the work.
• Ensure the chin passes the bar for a full range of motion.
• Keep the core braced to prevent the torso from spinning during the ascent.

Pro tips

• Focus on 'crushing' the bar with your grip to recruit more motor units through irradiation.
• Initiate the movement by depressing the scapula before the elbow starts to bend to ensure lat dominance.
• If struggling with the full movement, use the non-working hand to grip the wrist of the pulling arm for slight assistance.

Make it harder

• Perform the movement with a weighted vest to increase the resistance.
• Increase the eccentric phase to 5-10 seconds to maximize time under tension and structural adaptation.

Frequently asked

What muscles does the single arm pull up work?

The single arm pull up primarily targets the lats, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the single arm pull up?

The single arm pull up uses pull up bar.

Is the single arm pull up good for beginners?

The single arm pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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