One Hand Pullups
Now that we’ve prepared our arms with Narrow Pullups, it’s time to begin training for one-arm pulling.
Assisting with your other arm makes this movement significantly easier. One Arm Pullups are much more difficult.
However, the grip strength demands are identical, so this will give practitioners are massive boost in their grip strength. While you may be tempted to use wrist straps or something to bridge this gap, aim to be able to hold your body with one hand.
The biceps in particular get a great workout with this exercise.
The lower you grip with your supporting arm, the harder the exercise!
Start with a grip on your wrist for this progression.
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 lower your supporting hand, the harder the exercise. Start with a grip on your wrist.
If your supporting hand leaves bruises on your wrist, 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!
Allow your shoulder blades to move naturally. Retract them at the top and protract them at the bottom.
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 wrist 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: Lowering your supporting hand will make this exercise harder. Your forearm is wider than your wrist and harder to grip. This will lead you to the next exercise!