The one-arm pull-up is a very striking exercise that requires great arm and lat strength. With the first levels you will create a solid foundation in the muscles involved in the exercise through unilateral work, to later learn the technique until you achieve a one-handed pull-up. 

 **Must know** 

 - Each level will be a challenge that you must fight to achieve, trying to get closer and closer to the execution without failure of the main routines. 

 - This program is designed to be done twice a week, with an extra routine in case you want to do a third session. 

 - The objective of this program is to increase your strength, so you can take long breaks, between 2 and 3 ', adjust them to how difficult the routine is for you. 

 **Requirements** 

 This is a program geared toward experienced athletes, so you need to be able to do at least 15+ pull-ups to get started. 

 **Necessary material** 

 Pull-up bar.

One arm pull-up

At this level we make sure that we have a basic strength in pull-ups, enough to be able to start working with asymmetric exercises.

Basic strength

At this level we focus completely on asymmetric exercises, focusing the work on each arm separately. Remember to do each set with each side.

Asymmetric exercises

We continue to strengthen isometric exercises and add some direct progressions to the one-arm pull-up. Always remember to do the indicated number of sets and repetitions with each arm.

Progressions

We're making our first attempts at a one-armed pull-up, while continuing to build on previous progressions.

One arm pull-up attempts

We keep strengthening until we are able to do 3 one-arm pull-ups with each arm, so it's a solid exercise in your repertoire.

One arm pull-up

About this program