Pull Elite
Rank #35 of 100
One-Arm Pull-Up
A full pull-up on a single arm — one of the rarest and most coveted feats of relative strength in calisthenics.
- Equipment
- Pull-up bar
- Focus
- Hang, row and climb
Muscles worked
- Lats
- Biceps
- Forearms
- Core
How to do it well
- 1 Build through archer and assisted one-arm work.
- 2 Strengthen the grip and elbow connective tissue slowly.
- 3 Resist body rotation with a hard core brace.
More pull work
View all → Pull
Elite #34
Ring Muscle-Up
A muscle-up on rings, where the unstable transition through a false-grip pull demands far more control than the bar version.
Lats Chest Triceps
Pull
Elite #37
Ice Cream Maker
From the top of a pull-up, lever the straight body forward and away from the bar, then pull back — a dynamic lever-pull hybrid.
Lats Core Biceps
Pull
Elite #38
Front Lever Row
A horizontal row performed while holding a front-lever body line, demanding extraordinary lat and core strength at once.
Lats Core Upper Back