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.