One-arm pull-up
Also called OAP
The one-arm pull-up is one of the hardest bodyweight pulls: you pull your whole body up with a single arm. It trains your lats, biceps and forearms, while your upper back, shoulders, abs and obliques keep you from spinning. Most people need many months of focused work to reach it. Build up with the Typewriter pull-up and strong two-arm pull-ups. Go slowly, keep your shoulder set and end the set when your form breaks. Train both sides equally.
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How to do it
- Grip the bar with one hand, your other hand free.
- Draw your shoulder down and tighten your whole body.
- Pull your elbow toward your hip until your chin is over the bar.
- Lower slowly until your arm is straight, then switch sides.
Then repeat on the other side.
Form tips
- One hand on the bar, shoulder set, body tight.
- Pull your elbow toward your hip, body stays tight.
- Chin over the bar, lower under control.
Common mistake
- Grabbing with the free hand instead of pulling alone.