Training for a One-Arm Pull-Up (With Workout)

by Chris Miquel November 27, 2015

Training for a One-Arm Pull-Up (With Workout)


  • Training for a one-arm pull-up can take years, requiring great strength and patience.
  • An advanced proficiency with standard pull-ups is a necessary foundation.
  • Once established with standard pull-ups, proceed to one-arm flex hangs and negatives, then begin self-assisted one-arm pull-ups before finally moving on to true dead hang one-arm pull-ups.
  • Mastering the one-arm negative will take a great deal of time.
  • Even with adequate strength, you must train yourself to properly twist your body and compensate for a new center of gravity when performing one-arm pull-ups.

Al Kavadlo is a man who dedicated three years to mastering the one-arm pull-up, and his words of wisdom and encouragement are enough to give even the most complacent fitness enthusiasts reason to test their mettle against what he calls a “wicked beast of an exercise.” Beginning as one would expect, with a strong standard pull-up, trainees must spend great time and effort to first conquering a number of beginner exercises meant to strengthen grip and static strength before moving on to newer, more challenging varieties, all culminating in being able to complete a one-armed pull-up, “a show of pound-for-pound prowess unlike any other.” Included is a workout routine meant to set disciples on their way to achieving the feat.


  1. Original Articale, from How to Train for a One-Arm Pull-Up, November 19, 2015

Chris Miquel
Chris Miquel


Chris is a serial entrepreneur, internet marketer, and founder of Get Your Fit Together who was an out of shape father who is finally Getting His Fit Together. He started the publication in hopes of empowering a Fitter, Healthier, and Happier You!

He has put together a few eBooks you can download directly through facebook messenger:

8 Fat Burning HIIT Workouts You Can Do Anywhere | The 8 Best Yoga Poses For Aching, Sore Muscles | 11 Top Secret Recipes That Rev Your Metabolism | 12 Easy Muscle Building Recipes Anyone Can Make | 14 Incredible Whole Food Meals The Whole Family Will Love | Turbocharge Your Muscle-Building Results With 14 Exercise Upgrades

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