Pull-ups and the One-Arm Chin-up

Pulling has always been my strongest area. The basic ladder (negatives, strict pull-ups, L-sit pull-ups, pullovers) is done; on rings I’ve got wide L-sit pull-ups and archer pull-ups; and a one-arm chin-up negative came in 2026. The full one-arm chin-up is the next big milestone.

The ladder

1. Jumping and negative pull-ups
2. Strict pull-ups, then L-sit pull-ups (core held throughout)
3. Ring pull-ups: L-sit, then wide
4. Ring archer pull-ups: one arm pulls, the other straightens out to the side
5. One-arm chin-up negatives (where I am)
6. One-arm chin-up, then weighted

Rows sit alongside: ring rows, wide rows, archer rows and one-arm rows. They’re the horizontal half of the same story, and the Recommended Routine is right that they’re non-negotiable for balanced shoulders.

Cues

• Start from active shoulders: depress the shoulder blades before the elbows bend. No passive dead hangs.
• Supinate into the bar to engage the lats, and drive the elbows down and back.
• L-sit or hollow body for skill carry-over; the core is part of every lever and muscle-up.
• One-arm work: start from the top. Elbow fully bent, then lower as slowly as you can, staying square.

Programming

• Basics: three sets of five to eight, adding a rep per session (the Recommended Routine model).
• Archers and one-arm negatives: low volume, two or three sets of a few reps, long rests. They’re heavy on the elbows.
• Weighted pull-ups build the strength base for the one-arm chin-up; see Weighted Pull-ups and Dips.
• Start every unilateral set with the weaker arm.

Common mistakes

• Kipping into “strict” reps. Fine in a metcon, not when you’re building strength.
• Too much one-arm volume. Elbows adapt slowly (Deloads and Tendon Adaptation).
• Single-finger or odd-grip pulling for fun. Interesting, and a quick way to irritate something.

Sources

• Overcoming Gravity (2nd edition), Steven Low: pull-up, ring pull-up and rowing columns.
• r/bodyweightfitness Recommended Routine: pull-up and row progressions.