How to ONE ARM pull up

We go through all the exercises you need to build up to doing a One arm Pull-up

Here are some rough workout guidelines. Feel free to increase reps/sets as you get stronger. Rest times can also vary, just make sure you’ve recovered enough before pulling on.

Negatives:

2 sets of 3 reps with a three minute rest between sets.
1 rep = 1 negative per arm, with 1 minute rest between.

Lock-offs:

2 sets of 3 reps with a three minute rest between sets.
1 rep = 1 8 second lock-off per arm, with 1 minute rest between.

Assisted One Arm Pull-Ups:

2 sets of 3 reps with a three minute rest between sets.
1 rep = 1 pull up per arm, with 1 minute rest between.


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