One-Arm Pull-UpOne-Arm Pull-Up
One-Arm Pull-Up
Advanced Difficulty
Dynamic Exercise
Muscles Involved
Human musclesLatsBicepsRear DeltoidsRhomboidsTrapsFinger FlexorsPecs MinorTeres
Primary Muscles
Rear Deltoids
Finger Flexors
Secondary Muscles
Pecs Minor
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.
Beginner - 1x1 Rep
Intermediate - 2x3 Rep
Master - 2x6 Rep

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