Wrist-assisted one arm pull-ups

Biceps - Lats - Forearms

Hang from the bar with one arm.
Place the other hand on the wrist of that arm.
Pull with both arms to lift up to the bar.

Sessions

Get one arm front lever

Intermediate

Biceps ∙ Obliques ∙ Abs ∙ Hip Flexors ∙ Lats ∙ Forearms

1 Arm Pull Up Intermediate - Advanced

Intermediate

Biceps ∙ Lats ∙ Forearms ∙ Lower Trapezius ∙ Rear Deltoid ∙ External Rotators

Ayt One Arm Front Preparation

Intermediate

Abs ∙ Lats ∙ Biceps ∙ Obliques ∙ Hip Flexors ∙ Forearms

Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius