The one arm pull-up is a very eye-catching exercise that requires great arm and lats strength. This is why this plan is for experienced calisthenics athletes. With the first levels you will create a solid base for the muscles involved in the exercise through unilateral work to later learn the technique to achieve the one arm pull-up. If you want to learn more about the exercise, as well as additional explanations, look for 'Yerai Street Workout' on YouTube and you will find a great variety of tutorials and tips. The approximate duration of the routines is 45 minutes. Each level will be a challenge that you will have to struggle to achieve.

One arm pull-up

In this level we will make sure we have enough basic pulling strength to be able to start working with asymmetric exercises.

Basic strength

In this level we will only focus on asymmetric exercises, i.e. we will train each arm separately. Remember to do each set with each arm. For example in archer pull-ups make 8 repetitions on each side, and in the dead hang do 4 sets with each arm.

Asymmetric exercises

We will continue strengthening isometric exercises and add some specific progressions for the one arm pull-up. Always remember to make the number of sets and repetitions indicated with each arm.

Progressions

We will make the first one arm pull-up attempts, while we continue strengthening the previous progressions.

One arm pull-up attempts

We will continue strengthening the motion until we are able to do 3 one arm pull-ups with each arm, so that it becomes a consolidated exercise in our repertoire.

One arm pull-up

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One arm pull-up

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