One Arm Pull-up
The One Arm Pull-up primarily works the Latissimus Dorsi, with secondary activation of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle). It is a bodyweight compound exercise at advanced difficulty.
The One Arm Pull-up is a advanced compound exercise requiring no equipment, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, with secondary engagement of the Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a unilateral pulling movement, allowing each side to be trained independently.
A bodyweight compound pull exercise targeting the Latissimus Dorsi.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Pull |
| Laterality | Unilateral |
| Primary | Latissimus Dorsi |
| Secondary | Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Latissimus Dorsi is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Biceps Brachii (Long Head), Brachialis, Brachioradialis, Infraspinatus, Levator Scapulae, Pectoralis Minor, Posterior Deltoid, Rhomboids, Teres Major, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
How to Perform
Preparation
- Stand under bar with shoulder positioned 45° relative to bar angled toward working arm.
- Grasp bar with one hand using overhand shoulder width grip.
- Place other arm to side.
Execution
- Pull body up while turning shoulders inward perpendicular to bar.
- Elbow travels forward then down to navel while head is raised above bar on same side of bar as working arm.
- Near top of pull, shoulder of resting arm is pulled toward bar.
- Lower body until arm is fully extended in original starting position.
- Repeat.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi) and can be substituted based on your equipment or variation preferences.
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