Ring One-Arm Pull-Up
The full one-arm pull-up on a single gymnastic ring, the free arm out for balance; the ring turns with the wrist, and it is among the hardest pulls there are.
How to do it
Setup
Hang from one ring with the arm straight, shoulder engaged, the free arm out to the side, legs together.
Steps
- Pull the working elbow down to the ribs, letting the ring turn.
- Rise until the chin reaches the hand.
- Lower slowly to a full hang; switch arms after the set.
Common mistakes
Trying it before assisted and negative versions are easy: build up through them. Spinning around the ring: brace the trunk and keep the free arm steady. Hanging on a loose shoulder at the bottom: pull the blade slightly down before every rep.
Breathing
Exhale on the pull, inhale lowering.
