How to do One Arm Pull Up
Pull-ups are the best upper body exercise you can do with your body weight. Almost everyone uses two hands, but there are some out there that can do one hand chin-ups and pull-ups. The one arm pull-up is difficult to do and takes some training to achieve, for some it may take years.
Not only do you need to get stronger to do them, you need to learn some techniques to help. There are some exercises you can do on the bar that will help focus on the one arm pull-up. Even if you can do regular pull-ups easily you need to train for one arm.
Training one arm could put extra strain on the arm, shoulder and back so take extra care when exercising. The first exercise you can try is one arm negatives, stand on a chain at the bar grasping it with one hand then lower your self down. Get back up on the chair and repeat. Control lowering yourself, just don’t drop down. Train both arms so you do not develop a muscle imbalance.
Pull yourself up to the bar with both hands, at the top let go with one hand and lower yourself down. Pull yourself back up again with two hands and let go with the other hand and repeat. Use your free hand for balance; it may take awhile to get the feel for it.
If you want to assist with your other hand, tie a short loop of rope over the bar. What you do is pull up with one arm and with one finger of the other hand on the loop pull only enough to help get your weight up.
Practice trying to get your body position correct so you have good balance. You need to use you free arm, legs, torso and your head to keep you lined up on the bar. Also do not over train because you will not make good progress or become injured.
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