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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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. Comments: None.
Alternative Exercises
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