How to Train for a One Arm Pull-Up

Conquering the one-arm pull-up requires dedication and strength. Your mind needs to be focused on your goal and it takes weekly practice to improve your muscular strength. A one-arm pull-up is an impressive sight. You look and feel powerful as you lift your entire bodyweight with a single arm. Whether you need this strength for activities such as rock climbing or gymnastics, or simply want to cross a single-arm pull-up off your bucket list, you will reach your goal when you practice safe and effective training.

Things You'll Need

  • Lat pull-down machine
  • Stability ball
  • Pull-up bar
Show More

Instructions

    • 1

      Warm up with five-to-10 minutes of full-body movements prior to your back-strengthening workout. Use exercises such as walking, rope jumping, dancing and stair climbing to warm your body.

    • 2

      Perform back pull-downs to increase the strength of your latissimus dorsi, trapezius, posterior deltoids and biceps in preparation for two-handed pull-ups. Place your hands wider than your shoulders on a pull-down bar. Face your palms away from you. Sit with your back straight and lean back approximately 15- to 45-degrees. Keep your knees bent and feet flat on the floor. Exhale as you bend your elbows and pull the bar down to the top of your chest. Inhale and slowly return the bar to the starting position. Complete one to three sets of eight to 12 repetitions. Do these three days a week with a day of rest in between. Advance to a single-arm pull-down.

    • 3

      Sit on a stability ball for additional core-strengthening improvements as you do the back pull-down. Then, advance to a one-arm pull-down. Complete three sets of eight to 12 repetitions. Use a resistance amount that causes muscle fatigue during the final two repetitions of each set. Use your single-arm pull-down workout every other day until you are able to complete 15 to 20 regular pull-ups.

    • 4

      Perform one-arm hangs to increase your strength. Grasp the pull-up bar with your palm facing you. Bend your elbow to a 90-degree angle and hang for as long as possible. Repeat the hang on both arms. Do these every other day until you can advance to locking off at various angles.

    • 5

      To do a lock-off, begin with your arm bent at a 90-degree angle. Slowly straighten your arm and then lock-off and maintain the bend at various angles. Use the lock-offs every other day until you can slowly lower to a straight arm without muscle failure.

    • 6

      Use a self-assist to do your one-arm pull-up. Position your right hand on the bar with your palm facing away from you. Begin at the top of the pull-up, so your right arm is bent. Place your left arm straight across the top of the pull-up bar, or place your left hand onto a support pole. Straighten your right arm and lower yourself. Use your left hand to assist as you bend your right arm and perform the pull-up. Do an equal number of assisted single-arm pull-ups on each arm. Perform these three days a week with a day of rest in between until you are able to do an unassisted single-arm pull-up.