From this article you will learn How To ONE ARM Pull Up.
Before we get into the one arm pull up, let me explain to you what a one arm pull up is.
A one arm pull up is a compound exerciseb pulling tight movement that mainly utilizes your lats, rear delts, biceps, forearms, and your core.
So, a one arm pull up starts with hanging from the bar, palms facing forward, elbows locked out and feet elevated off the ground.
Then, you’re gonna use your rear delts, lats, and your bicep to pull towards the bar with your opposite shoulder, chin goes above the bar, and then you’re gonna reset by coming down in a slow and controlled manner to the starting position.
Benefits of the one arm pull up include being able to isolate one side of the body as well as correct any muscle imbalances you may have.
Unlike regular pull ups, one arm pull ups require much more stabilization of the core so that you’re not twisting while doing the movement.
The one arm pull up is an advanced calisthenics exercise but before beginning to learn the one arm pull up, it is very important you can pass these requirements comfortably.
You wanna make sure you can do at least 15 pull ups, a 15-second dead-hang on each arm, 15 scapula shrugs, and 15-second L-sits.
If you can do those, you’re ready to start? So now, Osvaldo is gonna show you guys what a one arm pull up should look like.
Now, I’m gonna show you guys the progressions to this exercise incorporated into a workout routine to have you master the one arm pull up.
We’ll be starting from the hardest progression to the easiest progression. So, follow along and jump in at whichever progression is right for you.
Alright, so let’s get into this workout routine.
We’re gonna be starting with the first progression, which is also the hardest progression, and that’s gonna be the one arm pull up hold, five seconds on each arm.
You wanna make sure that you’re gripping that bar as tight as you can, utilizing your forearm and stabilizing your core so that you’re not swinging during the movement.
Other side, five seconds.
The one arm pull up hold is gonna work your bicep at the peak of the movement and it’s also gonna give you that control and strength to hold your body with your chin above the bar.
So, let’s go on to the next progression, which is gonna be the one arm jumping pull up negative.
You wanna jump only with enough force so that you’re actually
using your lats and biceps as well as your rear delts to do most of that work.
You also don’t wanna just drop down from the bar at the top of the movement.
You wanna do it in a slow and controlled manner so that you’re still
engaging those muscle groups.
Alright, so you’re gonna go for five reps on each arm.
The jumping one arm pull up negative has two components, the rise and the descent.
You wanna make sure that as you develop your strength doing this exercise, you’re jumping less every time, and you’re coming down slower as well.
Alright, so the next progression to this workout is gonna be the assisted one arm pull up.
While doing the assisted one arm pull up, you wanna make sure that you’re doing five reps on each arm.
While doing this exercise, you also wanna make sure that you’re leading with your opposite shoulder.
So, if he’s gripping with his left hand, he’s gonna pull towards
his right shoulder.
As always, you wanna make sure that you’re keeping your core tight so that you’re not swinging and twisting during this movement.
This is a great exercise and progression to learning the one arm pull up.
Make sure to focus on the arm that’s gripping the bar and not the one holding the resistance band.
That’s gonna help you develop the strength on the arm that you really wanna work on.
As you build strength with this exercise, you can progressively
grip the resistance band lower and lower to increase the difficulty of this exercise.
Let’s move on to the next progression, which is gonna be the one
arm pull up, Australian.
You can use either a low bar or gymnastics rings.
We’re gonna be using rings.
Similarly with the other progressions, you wanna use your opposite shoulder as the focal point of where you’re pulling toward.
This is gonna help with stabilization and balance when you’re actually going for that one arm pull up.
Make sure that when doing these exercises you keep your core really tight so there’s a straight line in your body and there’s not a curve like a C.
This exercise becomes more difficult the more forward your feet are.
As you start to bring your feet further back, it becomes easier and easier.
Alright, so let’s move on to the final progression, which is also the easiest.
Alright, so let’s move on to the final progression, which is also the easiest exercise of this workout routine.
So, this move is called the single arm alternating dead-hang.
We’re gonna be going for five reps on each arm.
As you see, Osvaldo is keeping his body in a straight line.
He’s not twisting or turning.
Alright, so the main benefits of this exercise is gonna get you used to holding your body on one arm.
Make sure you’re engaging your entire body before switching from arm to arm.
You wanna repeat these exercises for a total of four times to complete this workout and have you on your way to mastering the one arm pull up.