One-Arm Pull-Up Progression

The one-arm (one-armed) pull-up lifts the entire bodyweight with a single arm, requiring maximal latissimus-dorsi and biceps-brachii strength, very strong grip (forearms), and trunk control to resist rotation. It is reached through a sequence of decreasing assistance, governed by the unilateral-loading logic of progressive-overload-bodyweight:

1. Archer pull-ups with progressively less help from the straight arm. → archer-pull-up
2. One-arm negatives — pull or jump to the top one-armed, then lower slowly (eccentric overload).
3. Assisted one-arm pull-up — the free hand grips the working wrist/forearm, a towel, or a band looped on the bar, removing a tunable amount of assistance.
4. Full one-arm pull-up — a strict rep on one arm, body kept from twisting.

Wrist/elbow tendons and the shoulder take very high load; build slowly with thorough warm-up. Grip and elbow conditioning often limit progress as much as pulling strength.

• Steps: archer (decreasing help) → one-arm negatives → assisted one-arm (wrist/towel/band) → full one-arm pull-up.
• Demands maximal lat/biceps strength, strong grip, and anti-rotation trunk control.
• Elite skill; high wrist/elbow/shoulder load — progress patiently.

• pull-up-progression — step 8 (top).
• archer-pull-up — the lead-in.
• progressive-overload-bodyweight — unilateral-loading rationale.
• latissimus-dorsi / forearms — prime mover and limiting grip.