One-Hand Pull-Up
The one-hand pull-up is a pull-up with one hand on the bar and the other hand holding that arm's wrist to help. It works the lats, biceps and grip on one side very hard, and it is a common step towards a one-arm pull-up.
Also called: One Hand Pullups, One-Hand Pullup, Assisted One-Arm Pull-Up, Wrist-Assisted One-Arm Pull-Up · Equipment: bodyweight · Pattern: pull
Step by step
- Stand below a bar and grip it firmly with one hand, usually with the palm facing you.
- Take hold of the working arm's wrist with your other hand.
- Hang with the working arm straight, letting the shoulder blade rise naturally.
- Pull slowly until your chest gently reaches your hand, drawing the shoulder blade back at the top.
- Pause for one second at the top.
- Descend slowly to a full hang and pause for one second.
- Complete the set on your weaker arm first, then switch sides.
- Grip the bar hard with one hand
- Other hand on your wrist, not the bar
- Chest to your hand
- Pause at the top and bottom
- Slow on the way down
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Latissimus dorsi | Prime mover | C |
| Biceps brachii | Prime mover | C |
| Forearm flexors | Prime mover | D |
| Brachialis | Secondary | D |
| Trapezius: lower | Secondary | C |
| Obliques (internal/external) | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Pulling hard with the assisting hand
Fix: Hold the wrist firmly but let the working arm lead the pull.
Jerking out of the hang
Fix: Start each rep slowly from a still hang with a one-second pause.
Spinning towards the bar
Fix: Brace your abs, keep your legs together and pull straight up.
Dropping into the bottom
Fix: Descend slowly and pause for one second at the bottom.
What the research says
Strength · first choiceMuscle growthSport performance
- Sets and reps — Hampton's Hybrid Calisthenics standards run from 2 sets of 3 to 2 sets of 9 per side, with 2–3 minutes' rest. There is no research comparing schemes for this rung.
- Effort — A meta-analysis found training to failure and ending sets short of failure gave similar strength gains, so heavy rungs like this are commonly kept a rep or two short of failure.
- Rest — A trial in trained men found 3-minute rests produced greater strength and muscle gains than 1-minute rests.
Log the one-hand pull-up in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.