Single arm pull up

Muscles worked: Back, Upper arms, Shoulders
BackUpper armsShoulders
🔧 pull up bar ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Grip the bar with one hand, engage your shoulder, core, and legs to create full-body tension. Initiate the pull by driving your shoulder down and back, then pull until your chin reaches the bar while keeping your body close and minimizing rotation. Lower slowly under control, reset your shoulder at the bottom, and repeat with strict form.

Muscles Worked

Latissimus dorsiBicepsFront deltSide delt

Similar exercises

Single arm assisted pull up Back, Shoulders, Upper arms · 🔧 pull up bar 7/10 Assisted pull up Back · 🔧 Machine 3/10 Pull up Back · 🔧 pull up bar 4/10 Machine straight arm pulldown Back · 🔧 cable machine 1/10 Machine assisted pull up Upper arms, Shoulders, Back · 🔧 Assisted Pull-up Machine 3/10 Single arm lat pulldown Back · 🔧 cable machine 2/10 Resistance band single arm lat pull down Upper arms, Shoulders, Back · 🔧 Resistance band 1/10 Resistance band assisted pull up Back · 🔧 Resistance band 3/10
Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.