How to Build Strong Back Muscles and Fix Imbalances

How to Build Strong Back Muscles and Fix Imbalances.

My One-Arm Pull-Up Journey

The calisthenics journey is all about grit, discipline, and hard work.

I’ve spent countless hours pushing myself to master the moves that seemed impossible at first.

Muscle-ups, front levers, back levers, the human flag, handstands—these are the milestones I worked towards.

I broke through personal limits, completing 25 pull-ups in one set, 100 push-ups in another.

But there is one move that I haven't tackled, one that’s undebatably one of the hardest in calisthenics: the one-arm pull-up.

It wasn’t on my radar until recently.

But I decided it was time to confront this challenge. If you're serious about building a strong back and fixing imbalances, it’s time to add this into your calisthenics workout routine too.

Why the One-Arm Pull-Up?

The one-arm pull-up is a beast of a move. The best thing about it is that it doesn't look anywhere close to how hard it actually is.

It tests more than just strength—it demands control, balance, and endurance.

Your body isn’t meant to pull itself up with one arm while staying perfectly aligned, so it's not just about brute force.

You need to engage your core and stabilizer muscles to fight the inevitable twist that happens when only one arm is working.

It’s the same principle as the one-arm handstand—your body wants to compensate for the imbalance, and your job is to counteract it.

Training for a one-arm pull-up isn’t something that happens overnight.

It’s a long process that requires patience, a deep understanding of the mechanics, and a lot of focus on recovery and injury prevention.

This is not just about muscles; your tendons and ligaments take longer to condition and strengthen than your muscles do.

So, rushing through this will only set you up for setbacks or injuries.

Mindset Is Everything

In calisthenics, and in life, the right mindset can make or break your progress.

I always tell my clients that you can’t let your ego dictate your life.

You need to embrace the fact that you won’t always succeed at first, and that’s exactly why you need to keep going.

Starting the one-arm pull-up journey is humbling.

I can't do it. But I am not discouraged; instead, I feel motivated.

It’s exciting to be a beginner again.

The feeling of being at the start of something is powerful because it means there’s so much room for growth.

If you’ve been training and feel like you’ve hit a plateau or if you’re just starting your calisthenics workout, tackling a skill like this can reignite your drive.

It’s not just about getting stronger—it’s about constantly improving and pushing yourself in new ways.

My One-Arm Pull-Up Training Routine

Training for the one-arm pull-up is all about building strength progressively, maintaining control, and preventing injury. Here's the exact routine I’m following to build up to this challenging move:

1. Band-Assisted One-Arm Pull-Ups (Max Reps):
 Use the lightest band possible. Focus on using it only as much as needed, not relying on it for the full movement. Do 1 rep + 1 max dead hang per arm. Complete 5 sets.

2. Feet-Assisted One-Arm Pull-Ups:
 With your feet on a surface for slight assistance, do 5 reps per arm, 5 sets total. This helps you get used to the movement while gradually decreasing assistance over time.

3. One-Arm Shrugs + Max Dead Hangs:
 Shrugs focus on building strength in your scapula, which is critical for pull-ups. Do 5 shrugs per arm, followed by a max dead hang. Complete 5 sets.

4. Regular Pull-Ups (Max Reps):
 Even though the focus is on one-arm work, you still need to keep your basic pull-up numbers high. Do 5 sets of max reps.

5. Weighted Pull-Ups (Once a Week):
 Adding weight to your regular pull-ups will help boost your strength for the one-arm pull-up. I do 5 sets of 8–10 reps with 45 lbs added.

This routine tackles the core elements needed to master the one-arm pull-up: building pulling strength, core stability, and grip endurance.

Progressing through these exercises consistently will gradually help you gain the strength and control to nail that one-arm pull-up.

Weekly One-Arm Workout

Here’s a specific workout I’m using to improve:

• Light Band-Assisted One-Arm Pull-Up:
 1 rep + max shrugs/hangs. 4 sets per arm.

• Standing One-Leg Assisted One-Arm Pull-Up:
 4–5 reps per arm, 3 sets.

• One-Arm Rows:
 5 reps per arm, 5 sets.

• Circle Pull-Ups: 
8 reps, 3 sets.

• Back Bridges, Hanging Leg Raises: 
20 sec hold/20 reps, 3 sets.


Additional Exercises for Success

To supplement the main routine, I add some useful exercises:

• One-Arm Australian Rows:
 These help build strength in the horizontal plane, an important aspect of the one-arm pull-up.

• Around-the-World or Circle Chin-Ups:
 They add variety and target different muscles during the pull-up, helping develop control and range of motion.


These exercises aren’t just for those aiming for a one-arm pull-up. They are also effective for anyone trying to build a strong back, improve grip strength, and fix muscular imbalances.

How to Start Calisthenics

If you’re new to calisthenics or simply looking to take your workouts to the next level, the one-arm pull-up might be a long-term goal. But don’t let that discourage you.

Everyone starts somewhere.

The key is to stay consistent, keep building, and make steady progress. If you want a roadmap to follow, my calisthenics course lays out exactly how to start and progress through the essential moves.

A well-rounded calisthenics workout should include proper strength building, mobility work, and injury prevention. You don’t want to jump into advanced moves like this without a foundation.

If you’re serious about getting started, join my calisthenics course today.

I’ll guide you step-by-step through every phase of your journey.

Let's get started!