For one-arm pull-ups, begin by performing 3–5 sets of 1–3 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. Grab the pull-up bar with a full overhand grip. Your grip should be no wider than shoulder-width apart. If you’re unable to grab the pull-up bar, stand on a plyometric box or a secure flat bench.
2. Step off of the box and allow your legs to hang—this is known as a dead hang. Your legs should be long and pressed together with your toes pointed away from your body. Your arms should be long while keeping your elbows slightly bent.
3. Squeeze your glutes and quads and press your legs together. Your ribs should be down and your pelvis should be slightly tucked. Engage your core.
4. Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
5. Slowly release one of your arms from the pull-up bar once you’ve become stable and hold this one-arm dead hang position. Make a fist and hold your arm by your side. All repetitions should begin from this starting position.
6. Initiate the upward movement by quickly pulling down on the bar while simultaneously pulling your shoulder blade down and pulling your elbow towards your body. Allow your body to rotate turning in toward the pull-up bar as you pull yourself up.
7. Continue to pull your shoulder blade toward your spine and squeeze your upper back and lat muscle until your chin clears the pull-up bar. Pause, or lock off, at this top position.
8. Begin the downward movement by slowly straightening your arm and allowing your shoulder blade to upwardly rotate and move away from your spine. Slowly lower back to the starting position.
9. Your arm should finish long with a slight bend in your elbow and your shoulder blade should be away from your spine.
10. Repeat the one-arm pull-up for your desired number of repetitions on each side.

How to Master One-Arm Pull-Ups