Back · Pull Up Bar
One Arm Pull-up
How to do the one arm pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Pull Up Bar
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Row
- Mechanic
- Compound
How to do it
From a dead hang, grip the bar with one hand and keep your body tight. Pull until your chin clears the bar, then lower slowly to full extension with the shoulder packed and controlled.
- 1A huge lat and bicep demand on the working side, plus the core bracing hard to resist twisting.
Common mistakes
- Jerking with momentum, letting the shoulder shrug up, or twisting your torso to cheat the rep.
Muscles worked
The one arm pull-up mainly works the biceps, lats, and forearms, with the lower traps, upper abs, mid traps, lower abs, obliques, and rear delts assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsPrimary
- Lower TrapsSupport
- Upper AbsSupport
- Mid TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- Rear DeltsSupport
Kovo programs the one arm pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.