One Arm Pull Up

A strict pull-up performed hanging from a single hand, from dead hang to chin over the bar — one of the heaviest pulling feats in calisthenics. A base of roughly twenty ordinary pull-ups is treated as the floor before dedicated one-arm work even begins. The road in is graded assistance: around-the-world pull-ups that load one side at a time, slow one-arm negatives with the free hand ready to grab the working wrist, and pulls where the second hand helps with progressively fewer fingers or grips a towel hung lower and lower off the bar. Because progress stalls easily at this intensity, training stays at about three spaced sessions a week with the assistance exercises rotated rather than ground into a plateau.