One Arm Pull Ups
For the One Arm Pull Up, grab the bar near the center with an underhand grip. To start this difficult skill, first contract your scapula and your core to elevate you beyond a dead hang. Using this momentum, pull your chin above the bar with one arm using your lat and arm. Complete as many as possible and then repeat the same motion with the other arm.
This exercise focuses on the lat, arm and upper torso of the side being used. This is an extreme calisthenics move that puts a lot of strain on the muscles and shouldn't be attempted until in extreme calisthenics shape.