One Arm Pull Up

Hang from a pull-up bar using one hand, engage your core and back muscles, and pull yourself upward until your chin reaches the bar, then lower yourself with control. Start with weighted pull-ups, archer pull-ups, and assisted one-arm pull-ups to develop unilateral strength and grip stability. Gradually reduce assistance, incorporate controlled one-arm negatives, and work toward performing a full one-arm pull-up with proper technique and minimal momentum.