Functional Training Institute

Single-arm Pull Up Progressions

Test your unilateral strength with these bodyweight pull variations:

  1. Single-Arm Pull Up
  2. ‘Close the gap’ between hips and ribs to keep core active and avoid rotation in the torso.

  3. Single-Arm Single-Leg Pull Ups

    • Keep a straight line from your bent knee to your shoulders
    • Avoid any rotation in the torso.
  4. Rotation Pull Ups

    • ‘Bow and Arrow’ arms – draw elbows back
    • Rotate from the ribs up only
  5. Kettlebell Rotation Pull Ups

    • Draw elbows back
    • Rotate from the ribs up only.
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