A one-armed pull up requires a lot of strength and patience and is one of the most difficult body weight exercises.If you want to do a one-armed pull up, you need to train your torso muscles.To execute the move, you need to focus on the proper form.Once you have mastered the one-armed pull-up, you can learn more ways to challenge yourself.
Step 1: Don't exercise the back.
Don't try to do your one-armed pullup after a back or arm workout.You want your muscles to have all of their energy because it will be the hardest move in your routine.If you want to warm up first, try a little cardio and then roll out your muscles with a ball or foam roller.
Step 2: Place one hand on the bar.
Some people prefer the palm to face toward you, which makes the move a bit easier to execute.If you turn, the bar is next to your arm.Try different techniques to see what works.
Step 3: With your other arm, hold the wrist of the lifting arm.
You will only need to do this a few times, but it will help support your arm and give you more lift power.Think of your arm as a support arm and use it as needed.Use the support arm to pull yourself up if you can't rely on the lifting arm.
Step 4: You can try swinging your other arm.
If you've done a pullup using a supporting arm, instead of holding your wrist, swing your arm a bit.It will make the first rep easier.
Step 5: Lift your body up.
Lift with your shoulder blades and arm muscles when you bend your arm at the elbow.Lift all the way up until you reach the bar.Don't hit yourself on the chin on your way down.It is possible to bend your legs under you.If you let your legs flail, this will give your body more stability.
Step 6: Do as many as you can.
You won't be able to do many in the beginning, so be patient.Wait three minutes to try another set.
Step 7: Make your arm stronger.
Before you can do pull-ups, you need to build strength in your arms.There are many exercises you can do to build muscle mass and strength in the arms.This move involves pulling a weighted handle down to your chest and you need to train on a lat pulldown or cable pull machine.Start at a comfortable weight and work up to two to three reps using 20 or 30 percent more weight than your body weight.If you weigh 150, your goal is to lift 180-195 pounds.At each training session, be sure to work both arms at the same time.The bench press can be used.Pull-ups involve both your chest and arms, and bench pressing weight engages both of them.If you don't have arm strength or enough weight, you can start with the bar.Gradually add more weight over the course of a few weeks.There are master push-ups.Push-ups strengthen your arms and can be used for pull ups.Once you've mastered regular push-ups, learn the one armed push up and be sure to master it with both arms.
Step 8: Your back strength needs to be strengthened.
The arms are not the most important part of a pull-up.The serratus anterior (SA) muscle, located on your back under your shoulder blades, holds all the muscles together that are needed for a pull-up.Pull-ups are next to impossible if your shoulder blades are not correctly conditioned.Soften the SA and surrounding muscles by using a lacrosse ball, tennis ball or foam roller to release tension and get your muscles in the right position.Laying on a mat or rubber floor or leaning against a wall, roll the ball hard against your muscles across your chest, teres muscles, and SA muscles.Increase pressure in tender spots when you roll gently.Strengthen your back and particularly your SA muscles with back exercises such as downward facing dog, push ups, reverse flys and cable rows.
Step 9: Master pull-ups.
Before you can learn the one arm pull up, you need to do more than 25 strict pulls.In order to avoid injury and maximize the benefit of the workout, you need to use the proper form.Hang from a pull-up bar with your arms extended by using an overhand grip and keeping your hands shoulder-distance apart.Bring your chest as close to the bar as you can by slowly raising your body.Slowly lower yourself back to your feet.It's important to exercise different grips.chin ups are similar to pull-ups but with your palms facing towards you and your hands slightly closer together.You can try to engage the back muscles by widening your grip.If you've mastered regular pull-ups, you can introduce a new challenge by raising yourself with two arms but lowering yourself only with one arm.This will get you one step closer to a full armed pullups.
Step 10: The master weighted the pull-ups.
You will most likely never meet someone who can do over 20 pull ups.Start with a small amount of additional weight and gradually increase it as you master the levels.You can wear leg weights, attach weight to a belt, or put it in a backpack.
Step 11: Be patient.
It takes a lot of dedication to start with a two arm pull up, which is hard enough for most people.A regular exercise schedule and a plan for increasing weights and reps can be helpful.It is possible to get a trainer or friend to help motivate you.
Step 12: You can try a weighted pull-up.
You can gradually train your muscles to handle more pressure once you've mastered the basic one-armed pull-up.Start with a little bit of weight.The move is difficult if you have one or two pounds.
Step 13: Heavy lat pulls and hammer curls are done.
This will increase the strength of your arm.To progress slowly with the weights, use proper form and no swinging.They should be done slowly with more time under tension.
Step 14: Do incline bench exercises.
This is for your bicep long head.If you do this with the full range of motion, you will teach your bicep to work hard when it is fully extended.
Step 15: Do incline bench press.
The upper chest and deltoids are used in the one arm pull up.
Step 16: Negatives should be done.
If you want to do the exercises listed in the previous steps with heavier weight, let the weight go as slowly as you can.The one arm pull up/chin up is important for the muscles to be able to endure a lot of pressure.
Step 17: You can arm wrestle a friend.
The one arm pull up is a great exercise to improve bicep strength and endurance.A person who can pull up at least one arm will be difficult to wrestle.It is not a coincidence.If you want to improve at either exercise, do the other.You can practice with a friend or relative who is stronger than you.