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One-Arm Pull-Up — back compound exercise in the LIFTAG library

One-Arm Pull-Up

Compound · Weight × reps

Minimize twisting and lower through the full range under control; do not drop into the bottom. The one-arm pull-up is an exceptionally advanced skill placing very high loads on the back, biceps, forearm, grip, elbow, and shoulder. Build years of strict bilateral and weighted pulling, assisted one-arm work, and controlled eccentrics first. Manage volume conservatively, train both sides, and stop at tendon or joint pain rather than forcing repetitions.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for One-Arm Pull-Up.

FOUND ON THESE MACHINES

HOW TO DO ONE-ARM PULL-UP

  1. Hang from a secure bar with one hand and begin from a controlled shoulder position.
  2. Brace the trunk, pull the shoulder down, and drive the elbow toward the ribs as the body rises until the chin clears the bar.

FREQUENTLY ASKED QUESTIONS

Open One-Arm Pull-Up in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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