How to One-Arm Pullup (in 16 Levels of Difficulty)
Hooper’s Beta Ep. 65
Intro
One-arm pullup progression! This video takes us from level 1 to level Puccio in the journey to a one-arm pull-up. The list is in order from easy to… Puccio (really freaking strong).. But, of course, there may be some variation depending on each individual. This in the introductory video, keep an eye out in the future for our video on designing a training program to be able to do a one-arm pull-up!
Exercise Descriptions
Band Assisted Pull-ups - this is a great exercise particularly if you’re still working on your standard and narrow pull-ups. It can also be good as a warm-up if 8-12 regular pull-ups is not going to happen. Make note that where the band attaches makes a difference with the pull-up. If you place it at your foot, you are elongating the band further, so it will assist more. If your band is at your knee it will help you less. Keep this in mind to determine the level of assistance you need.
Standard pull ups - the purpose of this is if you are not comfortable with narrow pull-ups or other variations. Get yourself warmed up with a good neutral width, performing full-range pull ups. I highly recommend going through these slowly to build strength throughout the range of motion.
Narrow pull ups - these are crucial whether as a warm up or training. A 1-arm pull up is done with the elbow tucked in / closer to the body, so we want to build strength and awareness in this position. As with the standard pull-ups, I recommend going slowly through this range of motion.
Wide pull ups - time to target the lats! Place your hands wider than shoulder width, engage the back and pull up!
Archer Pull ups - Archer and Typewriter pull-ups are almost interchangeable. I think type-writer “might” be a little harder, but I personally enjoy archer pull-ups much more. With the archer pull-up, start with a wide grip and as you pull up, pull your body towards 1 arm. Hold, and then slowly lower back down. Switch to the opposite arm on your next rep.
Typewriter Pull ups - Archer and Typewriter pull-ups are almost interchangeable. I think type-writer “might” be a little harder, but I personally enjoy archer pull-ups much more. Start with a wide grip, and pull straight up. While at the top of the movement, slide your body towards the right until your chin is nearly over your hand/first. Then slide back to the center, and continue until you are over the other hand/wrist. Go back to center, then slowly lower down. Make this more challenging by going slower.
Weighted Pull ups - narrow grip - performing weighted pull-ups can get you accustomed to the increased weight you will feel on one upper-extremity. This will help your strength throughout the range of motion. Be careful at the bottom not to bang your joints by going too quickly, or by resting too much with your shoulders by your ears.
Towel assisted pull ups - Your first real mechanical performance of a 1-arm pull up. The towel provides a consistent amount of resistance BUT you can use it as much or as little as you need. This makes it good for an introductory form as well as a progression down the road. Try to place as little weight into the towel as you can to fulfil the requirement of the round in relation to perceived level of effort and repetitions.
2 arm up, 1 arm hold with assistance - the assistance here would need to be a band at your knee/feet or other weight system. The purpose of this is if you are uncomfortable with locking off and are afraid of an injury. Taking weight off will allow you to get comfortable with this before moving on. Once you are at the top of the movement, simply shift over to 1 arm, then release the other and hold. If you can hold for more than 15 seconds, you have too much assistance. Switch to the other arm, lower yourself back down and repeat per your round.
2 arm up, 1 arm hold - this is the same as above but WITHOUT assistance.
2 arm up, 1 arm down eccentric with assistance - the assistance here would need to be a band at your knee/feet or other weight system. The purpose of this is if you are uncomfortable with locking off and are afraid of an injury. Taking weight off will allow you to get comfortable with this before moving on. Pull yourself up with both arms, shift your weight over towards 1 arm, let go of the other arm, and slowly lower yourself to the bottom of the movement counting to at least 5. If you cannot control the movement, you need more assistance. Grab back on with the other hand, pull-up, and repeat.
2 arm up, 1 arm down eccentric - this is the same as above but WITHOUT assistance. Note: you want to aim for a 5 second lower. If you notice you can go slow at the top of the movement but then are falling quickly into full extension, I would recommend you use assistance because you may place too much strain/stress on the brachialis and cause an issue.
Band assisted high grip 1-arm pull-ups - This one will vary depending on the assistance of the band. I usually recommend starting with a stronger band and working down. Grab high up on the band, just like you would do with the towel. Perform a 1-arm pull up, and perform 1-4 reps depending on skill. Control both points of the movement: don’t kip your way up, and don’t drop quickly down.
Band assisted band by side 1-arm pull-ups- 1 step away! To set up for these: place 1 hand on the pull-up bar or hangboard, and grab a band (which is attached to assist you) and pull it down by your side. Then, perform your 1-arm pull-up! What this does is give you a little momentum boost at the bottom of the movement, which is typically the hardest part, but as you get higher up, you have less assistance so it’s more “on you” so-to-speak. Try to maintain the hold at the top, then slowly lower back down avoiding banging your joint at the bottom of the movement
Full 1 arm pull up - you made it! Full 1-arm pull ups. I STILL recommend being able to control both the up and down (concentric and eccentric) before you try and do multiple reps. If you can pull yourself up but can’t safely lower, you may want to re-introduce the band assisted 1-arms and be patient.
The Puccio - Must be Alex Puccio to perform
As mentioned before, be sure to be on the lookout for our training program for how to go from gumby to a 1-arm pull up!
Until next time…
Train 1-arm pullups. Climb. Send. Repeat
Disclaimer:
Being able to do a 1-arm pullup with weight will not make you climb hard like Puccio.
As always, exercises are to be performed assuming your own risk and should not be done if you feel you are at risk for injury. See a medical professional if you have concerns before starting new exercises.
Written and Produced by Jason Hooper (PT, DPT, OCS, SCS, CAFS) and Emile Modesitt
IG: @hoopersbetaofficial
