One-Arm Pullups
While many CLAIM to be able to do this exercise with ease, it is rarely seen in real life - especially in commercial gyms.
Mastering this with a full range of motion builds excellent pulling strength.
Mastering this without rushing progress will also build VERY strong joints. If you experience joint pain, spend some more time on the easier progressions. Build up repetitions. This will build even more muscle on your frame. It’s not a waste of time.
After you get 1 single rep of this exercise with clean form, you may be excited to try it all the time. Don’t be disappointed if you seem stronger some days than others. This is normal.
To really build up reps on this exercise, you may have to spend some time on easier progressions even after you can do a single clean rep.
Start with low reps of this exercise and follow up with a more difficult one.
Mastering this is an elite fitness achievement. Congratulations!
Standards
LEVEL 1: 1 Set of 1 (Both Sides)
LEVEL 2: 2 Sets of 3 (Both Sides)
LEVEL 3: 2 Sets of 6 (Both Sides)
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets. Doing 2 Sets Per Side means 4 sets total (2 focusing on your left arm, and 2 focusing on your right). Start with your weak arm first.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 2 Sets of 6 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.
Form Cues
Whatever progressions you use to build up to this step, strive to be able to do it with clean form and without joint pain. Train for strength, health, and ability - not ego!
Grip position is up to the preferences of the user. Some might find an underhand grip easier, but it appears to be dependent on the individual. Strive to master all grip types.
If you are using Gymnastic Rings, you may be able to do this on one ring. Make sure the single ring can support your weight!
Video yourself and watch back between sets to monitor your form!
Allow your shoulder blades to move naturally. Retract them at the top and protract them at the bottom.
Tutorial
Stand below a horizontal bar or rings
Firmly grasp the bar with one hand. Your working arm should be straight.
Ascend slowly until your chin is above the bar or rings. Allow your free arm to move freely for balance.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Using partial range of motion or isometrics will make this exercise easier. For more people, the bottom part (from dead hang to engaged scapula) and the top part (chin going above the bar or rings) are the hardest. Working the range in between can help you build the strength for full range of motion.
To make this exercise harder: After mastering this exercise (congratulations!), strive to master it with all the grip positions. Then try using fewer fingers to grip. This is an endeavor that may take several years. From this point on, you can experiment with weighted pullups, both with one arm and two arms. Try new things and push the boundaries of your limits! Safely, of course. I’m very proud of you!