One-arm Pull-up

What is One-arm Pull-up:

The One-arm Pull-up is an advanced bodyweight pulling exercise working the shoulder extensors and elbow flexors, primarily the latissimus dorsi and the brachioradialis. It reigns supreme as a test of upper body strength and control. It demands exceptional pulling power, robust scapula and core stability, and a strong grip to lift your entire body weight with a single arm. Unlike its bilateral counterpart, it requires you to pull yourself up using only one arm.

Key Benefits:

  • Unmatched Upper Body Strength: Building the unilateral strength required for a one-arm pull-up enhances your overall pulling power significantly, along with muscle definition.
  • Enhanced Scapular Control and Core Stability: Maintaining a stable body position throughout the movement demands exceptional scapular control and core engagement, leading to improved scapular and core strength and stability.
  • Superior Neuromuscular Control: Coordinating your body with one arm pulling and the other stabilizing requires precise neuromuscular control, translating to better overall movement efficiency.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Functional Strength: Improves grip strength, upper body pulling strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This can be performed using a pull-up bar, rings, or any sturdy overhead structure, allowing for convenient training in various environments.

Variations:

  • Typewriter Pull-up: A variation where you pull up and then mimic the motion of a typewriter at the top, shifting laterally on your arms.
  • Archer Pull-up: An easier variation where you pull mostly on one side, mimicking the motion of an archer pulling the strings of his bow.
  • One-arm Chin-Up: Perform the one-arm pull-up with a supinated (underhand) grip, emphasizing bicep engagement.
  • Rings One-arm Pull-up: Utilizes gymnastic rings for added instability and range of motion.
  • One-arm Bodyweight Rows: Performing inverted rows, AKA Aussie pull-up, with only one arm.
  • Assisted One-arm Pull-ups: Use a resistance band or assisted pull-up machine to reduce the load on the working arm, gradually decreasing assistance as strength improves.

How to perform One-arm Pull-ups:

  • Starting Position: Hang from a bar with a pronated grip and arm fully extended. Keep your non-pulling arm close to you for stability purposes. Engage your core and keep your legs together.
  • Execution: Initiate the movement by depressing your shoulders and pulling yourself upward towards the bar until your chin passes the bar or lower, focusing on pulling your elbows down towards your sides. Hold the top position briefly, then lower yourself back to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions on one arm before switching to the other arm for another set.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you lower your body back to the starting position.
  • Exhale: Exhale at the top/end position.
  • Prerequisite: Develop exceptional pulling strength, scapular control, and grip strength and endurance before trying this one. After getting good at other bilateral pull-up variations, move on to getting strong at supported one-arm pull-up variations, like the archer pull-up and variations where you simply lessen the use of the supporting arm.
  • Grip: Grip the bar around the middle of your palms and the base of your fingers, and grip them tighter as you pull up. As you grip the bar, maintain a slight wrist flexion to better engage your forearm muscles and improve your grip.
  • Elbow Cue: Focus on pulling your elbows down towards your sides or lats to effectively engage the shoulder extensors rather than simply thinking of pulling yourself up towards the bar.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain slight scapular retraction to keep a neutral shoulder position. You can also choose to relax your scapulae after each repetition or maintain scapular depression throughout the entire set, depending on your preference and training goals.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing it with partial reps or decrease the Range of Motion (only go as far as you can handle)
    • Use external force for support, like resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Adding resistance - wearing an ankle weight, backpack, weighted vest, or dip belt with weight plates
    • Progressing to a harder variation/exercise