Single arm pull up

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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.

Pull Up · Step 11 of 11

Easier: Single arm assisted pull up

Muscles Worked

Latissimus dorsiBicepsFront deltSide delt

Tips

Pull your shoulder down before you bend your elbow. Keep your whole body tight and your legs together: it is easier to stop your body from turning. Keep your chest close to the bar all the way up. If your chin doesn't reach the bar, go back to the assisted version. The elbow and shoulder take a heavy load here: add reps gradually and stop if you feel sharp pain.

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
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