One-arm pull-up progression: every step to a one-arm pull-up

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The steps, from easiest to hardest

1
Strict pull-up
8 reps
Chin clean over the bar.
2
Strict chin-up
8 reps
Supinated.
3
Archer pull-ups
6 reps
One arm pulls, the other stays straight and assists.
4
Typewriter pull-ups
6 reps
At the top, travel side to side. That builds control for one arm.
5
One-arm pull-up negatives
3 reps
Jump the chin over on one arm, resist for five to eight seconds.
6
Mantis pull-ups
4 reps
The free hand grips the working forearm.
7
One-arm isometric at 90°
5 s
Locked at the elbow angle where it fails.
8
Half-range one-arm pull-up
4 reps
The top half of the movement, on one arm.
9
Full one-arm pull-up
4 reps
Dead arm to chin over, no kipping, controlled down.
10
Full one-arm chin-up
4 reps
Supinated.
11
Single perfect reps, long rest
4 reps
Volume is accumulated one rep at a time here.
One-arm pull-ups, three or more strict reps per side
4 reps
Multiple reps, both sides.

How to know you are ready for the next step

Hit the target reps or seconds for the step.
Every rep stays clean with no kipping or swinging.
You feel fine the next day, not wrecked or sore.

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How to train it

Train this skill two or three times a week. On the days between, do easier pulling or just rest. Your arms and back need time to recover to get stronger.

Use the target for each step as your green light. When you hit the reps, move to the next step. If a step is stuck, keep practicing it with good form and check that you are not skipping ahead.

Mistakes to avoid

Kicking or swinging gives you a boost but teaches bad habits, so keep your body still and pull with your back. Skipping the slow negatives means you miss the strength you need for one arm, so do them with control. Shrugging your shoulder up to your ear puts strain on your neck, so keep your shoulder down and back.

Holding your breath makes you tired fast, so breathe out as you pull. Adding reps too early leads to sloppy form that does not count, so only move up when the target is easy and clean. Training hard every day stops your body from recovering, so rest between sessions.

Common questions

How long does it take to get a one-arm pull-up?

It depends on where you start and how often you train. Some people need years of consistent work. Focus on the step you are on, not the clock.

Can I skip steps in the progression?

Skipping steps makes the jump too big and raises your chance of injury. Each step builds strength the next one needs. Stay on a step until you hit its target.

What if I can't do a single strict pull-up yet?

Start at step 1 and work on your pull-ups. Build up to 8 clean reps before you move on. Use the targets to guide you.

How many days a week should I train one-arm pull-ups?

Two or three days a week is enough for most people. Give your arms and back at least one full rest day between sessions. If you feel worn out, take an extra rest day.