The chain runs through archer and typewriter so the body learns to load asymmetrically before the second hand comes off.
One-arm Pull-up
Pull your chin over the bar gripping with a single arm.
Bottom to top. Meet the criterion for one rung before touching the next.
Pull-ups (pronated) are the fundamental vertical pull in calisthenics. With palms facing away, the lats work through a slightly different range than chin-ups, with less biceps help and more demand on the wide back and teres major.
Archer pull-ups are the direct progression toward the one-arm pull-up. Each rep, one arm does the main pull while the other extends sideways as a guide. Asymmetry increases gradually until the guiding arm contributes less and less.
Typewriter pull-ups are the pulling version of typewriter push-ups. At the top, you slide laterally along the bar (like a typewriter carriage) before lowering, creating intense isometric tension in the lat on the side you slide toward.
The one-arm pull-up negative (OAPU negative) is the eccentric phase of the OAPU: you get chin over the bar with both arms or a step, then lower extremely slowly on one arm only. The most effective method for building OAPU-specific strength.
The one-arm pull-up (OAPU) is the hardest single-bar pulling skill in calisthenics. From a one-arm hang you pull until the chin clears the bar using exclusively one arm. An absolute elite move few people worldwide perform cleanly.
Take the test, look at your score, and have your first generated routine in under half an hour.
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