Advanced One-Hand Pullups
This is a natural progression from regular One-Hand Pullups.
Gripping at the working arm at the forearm instead of the wrist makes this exercise more difficult. Don’t be surprised if your reps drop! This means your working arm has to work harder and will get stronger as a result!
Standards
LEVEL 1: 2 Sets of 3 (Both Sides)
LEVEL 2: 2 Sets of 6 (Both Sides)
LEVEL 3: 2 Sets of 9 (Both Sides)
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets. Doing 2 Sets Per Side means 4 sets total (2 focusing on your left arm, and 2 focusing on your right). Start with your weak arm first.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 9 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.
Form Cues
The less you assist with your supporting arm, the harder this exercise. Start by gripping firmly and start softening your grip as you approach Level 3 of this exercise. You’ll know you’re almost ready to move on when you feel like you can do this exercise assisting with only a flat palm!
If your supporting hand leaves bruises on your forearm, you may be supporting too much. Over time, allow a firm grip that doesn’t leave bruises. Your working arm will get stronger as a result.
As with Narrow Pullups, this exercise is usually done with an underhand grip.
If you are using Gymnastic Rings, you may be able to do this on one ring. Make sure the single ring can support your weight!
Video yourself and watch back between sets to monitor your form!
Tutorial
Stand below a horizontal bar or rings
Firmly grasp the bar with one hand. Use your other hand and placing it on your the forearm of your working arm.
Ascend slowly until your chest gently touches your hand.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Supporting more with your assisting arm will make this exercise easier.
To make this exercise harder: Supporting less with your assisting arm will make this exercise harder. A good way is to loosen your grip overtime. When you’re able to do Level 3 of this exercise with a flat palm, you’re definitely ready to move on!