One arm pull-up

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One arm pull-up


One arm pull-up

pro label

About this program

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.


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.