The elusive 1-arm pull-up - JP Fitness Forums

milkman21 · 04-26-2007, 04:52 PM

I don't think there are many lifts more impressive than 1-arm pull-ups. Since I've always been pretty good at regular pull-ups, I think that the 1-arm pull-up is something I could eventually achieve if I work at it. The question, though, is how should I work at it? What would be the best way to train for these?

I was thinking of a few ideas:

1. 2-up, 1-down: pull-up to the top position with both arms, then try to do a controlled negative with a single arm still hanging on. Regrip with both hands, and repeat--alternating arms each time.

2. 1 + towel pull-ups: hang a towel over the pull-up bars (as you would for a towel pull-up), and grip fairly low on the towel in one hand. With the other hand, grip the bar as usual. Perform an even number of reps with each arm in the dominant position.

3. Wrist-grab chins: grab the pull-up bar with one hand, with an underhand grip. With the free hand, grab the wrist of the first hand. Perform an even number of reps with each arm in the dominant position.

Any other ideas?

Matthew · 04-26-2007, 05:24 PM

All three should work well, mix them together.

When you're satisfied with your one arm pullup abilities, try this out.

Lisa~ · 04-26-2007, 06:22 PM

Milk, those are pretty much the progressions I've seen. I think you've already got the right idea. Just get started.

bullandbear · 04-26-2007, 07:34 PM

Another idea you might want to try is assisted 1-arm pull ups with bands. I master the "pistols" that way too.

rgv · 04-26-2007, 09:52 PM

I like the towel idea, be sure to post if you make progress. I've always wanted to do these but dont have the strength.

JoshDunn · 04-26-2007, 10:12 PM

Are you going to hold onto your elbow or arm of the hand pulling up or have it behind your back or what?

Just interested.

milkman21 · 04-27-2007, 07:04 AM

Josh - I can already do the 1+grab chin-ups... so I'm going to focus my efforts on doing a true 1-arm pull-up/chin-up.

Chris D · 04-27-2007, 07:13 AM

Ross at RossTraining.com has a good 1 arm chin-up progression in his Never Gymless book. Might be something to check out.

finboy · 04-27-2007, 07:19 AM

Good luck, bud. You've definitely got the discipline to get the job done.

hard_rox · 04-27-2007, 07:29 AM

Take a look here for training tips. Good luck.

milkman21 · 04-27-2007, 07:34 AM

Wow, suddenly a lot of posts. That must mean everyone is at work

Thanks for the advice/encouragement everyone.

finboy · 04-27-2007, 07:43 AM

Quote:

Originally Posted by milkman21

Wow, suddenly a lot of posts. That must mean everyone is at work

Discipline, man. Discipline.

Steve-O-68 · 04-27-2007, 08:31 AM

Quote:

Originally Posted by bullandbear

Another idea you might want to try is assisted 1-arm pull ups with bands. I master the "pistols" that way too.

Yep.

newliver · 04-27-2007, 08:55 AM

Here is a site for some of those tricks that I like to think might impress the ladies. (that's at least part of the reason I do what I do anyways)

One arm pullup and no handed one arm pullup are on the site.

http://www.beastskills.com/tutorials.htm

knowles · 04-27-2007, 03:56 PM

Typewriters are good, too. Do a wide-grip pull-up. Then, keeping your chin even with the bar, shift your body so your chin is next to your left hand, then shift it so it's next to your right. Return to the middle and lower.

Next progression is to add the one-arm lowering to this, and then a one-arm lock-off. I've seen climbers do all of these a bunch and they're generally pretty good at pull-ups.