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One-arm pull-up · Body Shift

Skill Academy

One-arm pull-up

A full pull-up with one arm.

3 stages

Realistic expectations

This is an elite strength skill. Many athletes train 2 years or more for it.

Before you start

15 strict pull-ups
Weighted pull-up with about 40% of bodyweight

Strength you need

Very high pulling strength

Recommended frequency

2 sessions per week.

Safety

High elbow stress. Keep the volume low and progress slowly.

Common mistakes

Big swing

Stages

Pass each stage by meeting its criteria in one session. Then move to the next.

1
Stage 1
Premium
Archer pull-ups
5 reps per side.
Pass criteria
- 5 clean Archer pull-up rep(s).
Drills, technique notes and progress tracking for this stage are in Premium.
2
Stage 2
Premium
Assisted one-arm
Towel-assisted, 3 reps per side.
Entry requirements
- 5 archer pull-ups per side

Pass criteria

3 Assisted one-arm pull-up rep(s) (assistance allowed: other).

Drills, technique notes and progress tracking for this stage are in Premium.

3

Stage 3

Premium

One-arm pull-up

One clean rep per side.

Entry requirements

3 assisted reps per side

Pass criteria

1 clean One-arm pull-up rep(s).

Drills, technique notes and progress tracking for this stage are in Premium.

See plans and pricing