One arm pull-up

  • Objective

  • Be able to do at least 3 one-handed pull-ups with each arm.
  • Level

  • Intermediate
  • Duration

  • 19 Weeks
  • Frequence

  • 3 Days
One arm pull-up


The one-arm pull-up is a very striking exercise that requires great biceps, forearm 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.

Required Material

  • Pull up bar
  • Low bar


Being capable of doing:

  • 15 prone pull-ups

Phase 12 Weeks

Basic strength

Phase 23 Weeks

Asymmetric exercises

Phase 33 Weeks


Phase 45 Weeks

One arm pull-up attempts

Phase 56 Weeks

One arm pull-up capability

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