One arm pull up tutorial

Check out the One Arm pull-up workouts/program in my app:

In this guide to achieving the One Arm Pull-Up, I’ll be going over tips for injury prevention, different methods for training the OAPU, the stepwise progressions I recommend for the one arm pull-up, and exercises to help build relevant strength for the One Arm Pull-Up.

The one arm pull-up is perhaps one of the coolest and best ways of building upper back and biceps strength through bodyweight training. You could even call the one arm pull-up “the holy grail of bodyweight pulling strength” - But it is also “the king of elbow injury”.

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How to Learn one arm pull-up - Table of Contents:
00:00 The One Arm Pull-up
01:40 How to avoid injury for one arm pull-ups
01:55 One arm pull-up grip variations
03:18 How many repetitions fro the one arm pull-up?
03:30 Do not do the negative one arm pull-up
04:21 One arm pull-up progressions¨
06:16 One arm pull-up technique
06:50 the finger assisted one arm pull-up progressions
09:01 Accessory drills for the one arm pull-up
10:08 One arm pull-up program

[ahyin]

When you say 5-10 repetitions, is that per arm?

[SkateAs]

I've been training the one-arm pull up for one year now. It's a really long grind - the key to preventing injuries is patience, patience, patience..

[danielkwan]

i know many warn about over training but let's be real, we're gonna try it at least once when we can do 3-5 1 finger assisted pullups haha. goodluck all who are training this move

[RJ]

that last bit where you bring the chin up the ring is so important. Wow I'm blown away.

[pricerowland]

One thing that baffles me about most one arm pullup training I see is the lack of arm isolation. I've been doing rings narrow grip chinups with my hands almost together, using the same rotation pattern as the OAP on rings. And that has allowed me to keep progress consistent and also grow much larger biceps by accident. Strengthen the weak links.

[krokajan]

please do a video on how you fixed your tennis elbow

[markymarkeaton]

Good tips! One arm chin-up is a big goal of mine so I’m going to work on some of these moves to help get there

[yogathenics]

10 months training and still counting. Some day i am gonna come here and PROCLAIM😂

[chrisnicholas]

Solid Work My Brutha!! 💪🏼 Great Content!!! 💯

[Lucas_SM_Gymnasthenics]

One arm pull up is my Goal and I wont stop until I achieve it and I think I am not that far, So this video is a must watch for me
Edit:I am super happy. After hearing this I currently can do some 1 finger asissted pull ups so I am not too far from one arm pull ups GREAT!! I was not sure that this progression was effective

[lucasbonfur]

Hello sondre excellent video i will try with this form to get the one arm pull up, big hug from Argentina south america, gran abrazo desde Argentina amigo!

[FG-chfb]

Great tutorial! Thank you very much Søndre.

[shitholeftw]

Is weighted pull-ups a good alternative to achieving the one arm pull up?
Really nice tutorial Sondre! :>

[aurahub]

I have achieved oap but after lot of days of shoulder pain but still i am happy as i can do 2 perfect reps from both arms respectively

[YogiKrisogVenner]

Tak Sondre. En fin video, jeg vil prøve det af. Jeg har længe været i gang og er gået fra at lave 5-1 finger pull-ups til at bruge resistance bands, men som dig kan jeg se at de er for ustadige og derfor er det umuligt at have styr på progressionen. Jeg læder mig til at prøve det af igen!

[lonewolfgaming]

I needed motivation for 1 arm pullups and this video did it. Thanks. Btw u look amazing!

[akro]

This is 100% useful information! Thank you!

[koteletje]

Nice video. I will now also move to training my one arm pull up with rings.

[calistroke]

Thanks for this tutorial. I am close to one arm pull up.

[unnaturalatrophy]

I'm 60kg and my one rep max chin up is 38kg added. I can do 30kg (50% of my bodyweight) for 5 reps. My inbetween goal is to get to 40kg chin up for 3 reps then train specifically for my ultimate goal, the one arm chin up.

At this moment I can pull 1/4th of the way with one arm though I never trained for it. It should be 1/3rd of the way when I'm at 40kgx3. I think then I will progress smoother because of my base of strength with less chances of injury.