BEST Exercises for One Arm Pull up
Today I’m going to show you a few exercises to improve the one arm pull up.
You will need some calisthenics experience to do the following exercises.
If you are a beginner, you can take a look on my youtube channel for some strengthening circuits and tutorials
or you can visit my website www.andrealarosa.fit to improve all the basics of calisthenics
like pull ups, push ups, dips and much more.
For the following exercises you will need a good pull up strength.
1st exercise of the day.
This is pretty easy.
Commando Pull ups with a variation of the movement.
Pull yourself to the side of the bar of the leading hand.
So, if we have the left hand near the face, we will pull to the left of the bar.
Same with the other hand.
Right hand near the face, I’m going to pull to the right of the bar.
This is the 1st exercise, very important.
It can be a little hard if you are not used to the movement.
The first few times the body could swing and rotate a little bit.
Don’t worry, you just need to practice the movement and get used to the exercise.
It is always good to activate your abs/gluteus and to have a good lat/bicep/forearm strength.
When your body will get used to this, you will be able to do the repetitions without any swing and rotation.
2nd exercise: One Arm Pull up (Assisted on the forearm)
People don’t like the following exercise because it’s uncomfortable.
But in my opinion it is pretty useful if you want to improve the one arm pull up.
The movement is pretty similar to the one arm pull up, but with 1 hand on the forearm.
The lower the hand, the harder the exercise.
Most of the work is done by the hand on the bar.
The other hand will assist the minimum necessary.
Now the other arm.
Be sure to control the movement, especially the negative part of the repetition.
This is important for all the exercises.
These exercises can be stressful for your body the first times.
Especially if you don’t have a good shoulder stability (and mobility)
When the pulling strength will increase (At least 6-8 repetitions per set) you will be able to put the hand lower on the forearm.
You must be able to do 4-6 repetitions per set. (At least)
3rd exercise, maybe the most important one
It requires some strength.
One arm pull up with the help of an elastic band.
You can assist the repetitions in 2 different ways.
1st - you can use the big or the little elastic band.
2nd - you can put the hand higher or lower on the elastic band.
So, if I put my hand here I’ll be able to assist more.
If I put my hand lower, I’ll be able to assist less.
Start keeping the elastic band at the top and then after a few weeks you can try to lower the grip.
And then when you have the strength, you can move on the lighter elastic band and to the same.
Be sure to do 5-6 reps per each set on the heavy elastic band before moving on the light/smaller elastic band.
That’s it for today.
Please let me know if you are interested in a vlog where I show you a full session to improve the one arm pull up.
Leave a “Like” if you enjoyed the video
Don’t forget to visit www.andrealarosa.fit for my workout programs.
See you soon.