One-Arm Pull-Up

Advanced Difficulty

Dynamic Exercise

Muscles Involved

Exercise Performance

Jump up and firmly squeeze an overhead bar using your strongest gripping position. Your legs should be clear of the floor, with your knees bent so that your feet are behind you. Loop one ankle over the other to keep your legs still. Place your non-lifting arm in a comfortable position. Your working shoulder should be set tight, and your body tensed for action. Your working arm should be virtually straight, with just a little kink in it to take the stress of the joints. Bend at the elbow and shoulder and pull your body up with as little momentum as possible until your chin is over the height of the bar. Pause, and smoothly lower yourself back down to the start position.