Uneven Pull Ups

One-arm pull-ups on gymnastic rings are among the most challenging pull-up exercises out there. Anyone who can already handle high loads in weighted pull-ups or perform multiple clean repetitions of archer pull-ups has a solid foundation to start learning the one-arm pull-up.

When training for the one-arm pull-up, it's important to progress slowly and systematically to avoid overuse injuries, such as elbow or shoulder pain.

Archer pull-ups are a challenging variation of the classic pull-ups where one arm bears more weight in an alternating pattern—similar to drawing a bow. This exercise specifically strengthens the back and bicep muscles. Archer pull-ups (overhand grip) and archer chin-ups (underhand grip) differ only in the grip used and are excellent preparation for one-arm pull-ups.

Pull-ups on gymnastics rings, also known as ring pull-ups, are a fundamental exercise in calisthenics. Compared to classic overhand grip pull-ups on a bar, ring pull-ups are often gentler on the wrists and elbows since the rings are freely rotatable and can adapt to the body's natural movement. However, the muscles engaged remain the same as with bar pull-ups. Ring pull-ups also serve as an ideal preparation for advanced exercises such as the ring muscle-up or L-sit pull-ups on rings.