How to One Arm Pull-Up Tutorial (BEST PROGRESSIONS)

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Күн бұрын

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The one arm pull-up is one of the hardest bodyweight exercises you can do.
This calisthenics movement demands serious grip strength in addition to scapula stability and much more.
Today's FitnessFAQs video shows the best progressions, a complete how to tutorial for the one arm pull up. Regardless if you're a beginner or more advanced, the following progressions are the best use of your time. The finger assisted, strap assisted and archer pull-up are highly effective. We need to train unilateral pulling strength to get stronger on one arm. For those wanting to learn the one arm pull-up, weighted pullups should also be a staple in your workout program. Weighted compound exercises such as pull-ups are going to increase absolute strength capacity, very useful for the bodyweight athlete looking to transform.
The science, concepts and principles can also be applied to the one arm chin up as the progressions share the same fundamentals.
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Пікірлер: 656

@FitnessFAQs 3 жыл бұрын

Want a one arm pull-up workout? I got you 👉 fitnessfaqs.com/product/pull-up-pro/

@user-os8ei3nb5w 3 жыл бұрын

what are your current goals - for calisthenics, for fitness faqs, and etc. Also, will you post training footage with commentary like you used to? (btw thank you for all the amazing videos and knowledge, you are a huge inspiration!)

@Rider49yo 3 жыл бұрын

How much weights you must pull to do one arm pull up?

@roshankhatri9061 3 жыл бұрын

If i wanted to get one arm chin ups and currently i can do 5×5 chinups is it wise to start training for one arm chin with mantal chin ups or should i get my reps up in regular chins before training for one arm chins?

@nimarashidi4510 3 жыл бұрын

@@roshankhatri9061 go for at least 15 pull ups

@ealamtaher6050 3 жыл бұрын

I'm doing 8 wide grip pull ups and 8 close grip pull ups should i change that to 8 each side of one arm and one finger pull up???

@sprig6043 3 жыл бұрын

Strength cannot be faked, it has to be earned. 🔥

@Joe_Pittard 3 жыл бұрын

tell that to athlean-X

@ItsNicolau 3 жыл бұрын

unless you use fake weights LOL

@Krazy4K3vin 3 жыл бұрын

Unless ur Brad castleberry

@DanteSinfernoftwww 3 жыл бұрын

You can use steroids to gain strength. It doesn't have to be earned

@atreyoss5050 3 жыл бұрын

@@Joe_Pittard Jeff is still strong regardless if he used fake weights or not. Clearly you're stronger and more knowledgeable than him eh?

@spiralviper8158 3 жыл бұрын

3:43 - your triceps are insane!!

@JJmusic1915 2 жыл бұрын

that was exactly my thought :D

@celiachunk1616 3 жыл бұрын

YO THAT'S ME AT THE END Thanks Daniel. You're an inspiration and you've helped me so much man. Cheers.

@DaLooseGoose11 3 жыл бұрын

I'd be that excited to hitting my 1st one-armed pullup lmao

@celiachunk1616 3 жыл бұрын

haha thanks! I was definitely hyped up for it.

@tiagopiresabud4154 3 жыл бұрын

Great!! Very inspiring reaction!

@arbymulya6688 3 жыл бұрын

you lied

@vojislavl6665 3 жыл бұрын

@@celiachunk1616 how long did it take you to do the one arm pull up??

@Dom.777_ 3 жыл бұрын

I like how he clearly demonstrates how he worked up to it.

@Kboges 3 жыл бұрын

Good video, Daniel! I love your approach to this move. So interesting, because I never tolerated a lot of the single arm chin variations (I always got golfers elbow even on a low volume approach). I unlocked the 1 arm chin with high reps, which account for probably 95%+ of my training volume. I did 0 specific work for the 1 arm chin. I know several others who have done the same. I don't think it is the most efficient way, but it can definitely work.

@glennicholas3265 3 жыл бұрын

Straight to the point and great quality as usual.

@notorious-calistenia 3 жыл бұрын

kzfaq.info/get/bejne/fb6fZbGY0ZiUkXU.html 👍

@spencermaldonado9278 3 жыл бұрын

Great vid bro! I could achieve my first reps of OAP some days ago, now I will work to achieve OA Chin up, but for the ones that want to achieve this move, I highly recommend the One Arm Scapula shrugs, your gonna notice that your grip and scapula strength is gonna level up.

@brandonjim901 3 жыл бұрын

Your calisthenics tutorials are, and always will be, the best of the best

@aurelienyonrac 3 жыл бұрын

I love you calm and methodical way. And the 2 clip of people succeeding is a nice contrast. Excellent work Sir.

@dantel.9699 3 жыл бұрын

Incredibly useful information. Thank you so much for spreading the knowledge, Daniel! You’ll always have my like in the beginning of the video.

@goodyeoman4534 3 жыл бұрын

Thanks. I've incorporated eccentric pull ups into my training program (as advised by this channel) and have seen my overall upper body strength improve, as well as an increase in max pull ups.

@swordsword5593 3 жыл бұрын

Thanks to you, finally i can make hand stand, muscle ups, proper pull ups and other calisthenic exercises. Dan, you're an inspiration to me!!! Love you!

@dontrinh7686 3 жыл бұрын

You are Superman! I've watched so many of your videos, thank you for being such a humble teacher. This is one of my next moves to focus on.

@kevinfrench_workout8491 3 жыл бұрын

I waited a long time for this oapu tutorial. Thx so much daniel

@kryvi9415 2 жыл бұрын

my friend and I are working on the one arm pullup and we’re getting really close! thank you for this man.

@eliezer4478 3 жыл бұрын

I have been working out for almost 2 years and now I just realized that when you pull up the shoulder shouldnt be flared, thats probably why i got tendonitis 2 times. Thanks for the tips 👌👌

@slushyslushy7777 3 жыл бұрын

Strap assisted one armed pull-up Archer pull-up Relaxing and engagement of scapula Finger assisted pull-up Weighted pronated grip Pull-ups (elbows in)

@Braddaddyx 10 ай бұрын

is this the training sequence that you did until you succeded with a 1 arm pronated grip pullups?

@username8644 Ай бұрын

@@BraddaddyxNegative one arm chinups did the most for me by far. Once I was strong enough by just doing this I started doing partial rep one arm chinups. By this I mean jumping up to the bar and starting the rep with your arm already bent (as the lower part of the range of motion is by far the hardest). The momentum from the jump will help as well, and over time you jump less hard and increase the range of motion. I always did a negative after the initial rep or tried to do another partial rep. All I would do is a few sets of this stuff before my workout like 3 times a week. Edit: once I was able to do a legit one arm chinup from lockout I started doing the jump technique but for a one arm pullup. That's as far as I got. I also trained weighted pullups on my back days after deadlifts. Other than one arm chinups and muscle ups, I was not doing calisthenics, I was training for powerlifting.

@Braddaddyx Ай бұрын

@@username8644 Thanks for the advise, I will try that. At the moment I am able to do 22 strict bodyweight pullups (after a short rest from my main pullup workout) I think I should be able to get to at least 1 clean 1 arm chin up 🙂

@lucasrenaudie9298 3 жыл бұрын

So detailed, as always 👌 Amazing video

@sevensevenalways7995 3 жыл бұрын

Consistently the best calisthenics channel by a country mile 💪🔥

@squishybuilt1904 3 жыл бұрын

Thank you so much for these tutorials. It inspired me to make my own videos and someday be a top calisthenics athlete like you!

@chard6649 3 жыл бұрын

Really professional, archer pullup & weighted pullup are my fav

@primitiverage4182 3 жыл бұрын

Just when I needed it, thanks man! I've set myself the goal of achieving the one arm pull-up by the end of next month. I think it's possible!

@FitnessFAQs 3 жыл бұрын

Don't "think", know.

@klauseba 3 жыл бұрын

idk how long you've been training and at what level you're currently at... I've been trying for 3-4 years now and still can't do it. So hearing someone say that "I'm gonna do it next week, month, year" feels highly unlikely to me.

@primitiverage4182 3 жыл бұрын

klauseba you should have checked my channel first to see what level I’m at :) I’ll upload the video at the end of the month when I achieve it! My scapula is my main weakness but all my pull up sets are done with dead hangs since watching this video. Provided my elbows stay intact from all the straight arm stuff with the assisting arm I don’t see why I can’t do it this month

@lucakorber9422 3 жыл бұрын

@@primitiverage4182 did you get it?

@iamlegend3674 3 жыл бұрын

@@klauseba I'm sorry 3 to 4 years is a very long time. You aren't working hard enough Bro. You should have been hitting oapu for reps by now

@alperenyenigun 3 жыл бұрын

Thank you for everything man

@conspiracychris4742 3 жыл бұрын

Amazing breakdown! Thank you!

@rivsix5551 8 ай бұрын

So sick ❤ thank you Daniel for all the work you put into your videos!

@SurjeetKandasiFitness 3 жыл бұрын

I am working on my pulling strength from last 8 weeks by adding weight and seen alot of difference in one arm pull up. Though i still havnt achieved it but it seems i am on right track.. thanks daniel and keep inspiring mate👍

@rishablohchab9978 3 жыл бұрын

Your way of explaining is the best 👍👍👍

@carrioncalisthenics 3 жыл бұрын

Always informative 👍🏼 🔥

@klmo5032 3 жыл бұрын

Thank you Daniel. It is informative. I am 60kg and just started to add 8kg weight for my pull-up.

@n4cedits959 3 жыл бұрын

Insane vid bro keep it up loved it really helpful thanks for video

@garythebard Ай бұрын

Great video! Thank you. Ive been doing the band assisted and vave done well at them, but just tried the finger one and wow love it! Was able to do it well. I've been doing weighted pull ups with 90 lbs for a few weeks, and have also been doing well with archer pull ups. I am hopeful that i will have the one arm down by the end of the year.

@patrickbianconi1817 2 жыл бұрын

Amazing video and expertly explained as always 🤙

@marc_brzm 3 жыл бұрын

Thanks! 🙏🏼 Great Video 💪🏼

@diothenics 3 жыл бұрын

one arm pull up really requires tremendous pulling force🔥

@limanovember8435 3 жыл бұрын

Brilliant break down video!

@mariovega6282 3 жыл бұрын

Excellent video, as usual.

@boosoofitness255 3 жыл бұрын

🔥🔥🔥🔥🔥🔥 Yo, Daniel! You're such an inspiration. Thank you! Keep it UP, brother! 💪💪💪💪💪

@rishablohchab9978 3 жыл бұрын

Very helpful video

@mscir 2 ай бұрын

GREAT video! Well done.

@Yash-re3wi 3 жыл бұрын

the enunciation of his words is just 👌

@UsernameTaken. 3 жыл бұрын

Fitnees FAQ! I have 1 short and 1 long question. The long question : It is proved that following the same workout by applying progressive overload is a very efficient way,but for how long do you recommend following a week split & a workout? Do you recommend changing splits for example from full body to upper body workouts and if yes how long can you follow a split for an optimal performance ? Even if your goal is strength is it a must to go from stregth to endurance from time to time and if yes for how long to follow a strength workout and schedule before going to endurance,also how long is optimal then to follow the endurance workout? If no for how long to follow a strength workout before implementing some new exercises ? I hope you got the point of my question. You know it ,thanks a lot for the quality in every single video . Thumbs up to Daniel👍🏼

@luisd.rodriguez9457 3 жыл бұрын

The best fitness channel 🔥🔥

@masonbarnes48 3 жыл бұрын

DANIEL!! I wanna see you max out on some one arm chins soon boi! Like the old days, I know you can beat your old record!! Keep it up brother.

@marekfiser1886 3 жыл бұрын

Oh Daniel, thank you for this video 💪💪

@spaghettispoon 3 жыл бұрын

Thank you so much for this 💪🏻

@Gabe-zz5gw 3 жыл бұрын

Thanks for the inspiration!

@jameslaiola4976 3 жыл бұрын

THANK you so much. I'm not their yet. But your advice is allowing my progression to actually progress.

@calinescualexandru554 2 жыл бұрын

Cool video!

@chrissan2378 3 жыл бұрын

I just started learning the one arm pull up and one thing I’m doing is jumping up to the bar and grab it with one arm and I try to come down as slow as I can. I can’t come down slow yet but I’m getting there 💪🏽 It’s helping quite a bit 😄

@user-qo7in2mz4b 3 жыл бұрын

Respect from Russia 🇷🇺 thanks for your videos! It helps me)

@zucinnied 3 жыл бұрын

Been stuck on getting mine back this year. Some good tips ive never considered! Climbers sometimes end up being able to one arm pull up without specifically training it. Although everything they do is somewhat variation of assisted

@notorious-calistenia 3 жыл бұрын

kzfaq.info/get/bejne/fb6fZbGY0ZiUkXU.html 👍

@iangonzalez4661 Жыл бұрын

Yup, I can fairly easily do an assisted pull up, but I think without specifically training for one arm pull-up I’ll never be able to do it unasssisted

@inspiringwomenwiththewordo1260 3 жыл бұрын

Great teaching. Thank. You

@yasirkhan969 3 жыл бұрын

Really helpful I appreciate it very much thanks

@melchisedekj 3 жыл бұрын

My guy thank you for your teachings. I’ll be sure to credit you with my results.

@ocap288calist8 3 жыл бұрын

Thank you for the tips

@alexfritz5914 3 жыл бұрын

Thank you,a great Video

@shimshon9271 2 жыл бұрын

Watched this whole thing just to nail it first time lol I guess getting it with my off hand is the next step, those arch pullups look like a good start

@basilebizard3287 Жыл бұрын

thanks a lot for the video

@Singhsaabgr8 3 жыл бұрын

👍👍u helped me a lot, Thanks!

@spiritman8888 3 жыл бұрын

Thanks for you video. Your blessed.

@Evensy2 3 жыл бұрын

Best Gift Ever!!

@macsantos3882 2 жыл бұрын

the best!!!

@flowmotion_sw7616 3 жыл бұрын

the video i needed: Here we go!

@jacksonspence6562 3 жыл бұрын

Needed this

@yusufabdulloh 3 жыл бұрын

What a peaceful place, love this...

@josefernandez1302 2 жыл бұрын

Thank you teacher

@kristiyanpetrov3265 3 жыл бұрын

thanks man

@hashimimosawer Жыл бұрын

Thank you so help full💪🏻❤️

@samscomet8492 Жыл бұрын

Top tier quality calisthenics content right here

@mc780 2 жыл бұрын

very nice insights

@amirkhorsand5920 3 жыл бұрын

This video came at the perfect time.

@arshia_rastgoo8553 3 жыл бұрын

Ty very much Daniel

@Kienner 3 жыл бұрын

very helpful Im trying the one arm pull up as my next skill

@syedmohammadhanif2727 3 жыл бұрын

Its great to exercise , very inspiring video.

@shanevalentine8362 3 жыл бұрын

Pretty cool vid tbf. 💪😎

@tanaysingh6330 3 жыл бұрын

You are the beast and best🔥

@Vasyaliske 3 жыл бұрын

2:30 Magnus Midtbø has entered the chat

@NikA-wr6px 3 жыл бұрын

was about to say that haha i can also do 2 fingers each hand pullups even when i could only do 8 pullups and i got under avg hands for a male so i must have crazy finger strength

@edwingerman8631 3 жыл бұрын

@@NikA-wr6px 2 fingers each hand is not much harder than regular pull ups. If you do 1 finger each hand the diference is much bigger

@NoSubsWithContent 3 жыл бұрын

@@NikA-wr6px the majority of strength tends to be in the thumb, index and middle fingers due to natural wrist rotation. It would be much more impressive if you could do it from the ring and pinkie fingers because they're connected a separate and often neglected mucsle, I can do that and hold for a good 30 seconds, you should give it a try.

@alexantone5532 3 жыл бұрын

1000 subs with no content ring and middle fingers are the 2 strongest fingers tho

@derekbrown5123 3 жыл бұрын

@@NikA-wr6px Magnus can do a 1 finger pull.

@DarthSerul 3 жыл бұрын

Thank you!

@stavbarmeli1067 3 жыл бұрын

You just made my day

@Brandon-9 2 ай бұрын

Thx man

@benjaminwetscher9614 3 жыл бұрын

More of this please

@Pancake833 3 жыл бұрын

i can barely hang with my left hand for a good second but damn, this is inspiring me to train it more

@rishablohchab9978 3 жыл бұрын

You are master of Calisthenics

@srcoco654 3 жыл бұрын

Sin miedo al éxito papá

@Axiomatic75 3 жыл бұрын

When I was crazy about working out I could do 2-3 reps. Only got back into working out a few months ago after taking a break for a few years, will take me a little longer to be able to do that again.

@kentaikankansanshio3367 2 жыл бұрын

im gon try to do this. Wish me luck!

@adamstuartclark 2 жыл бұрын

I think I just found my latest challenge. This is gonna hurt. Thanks for the video.

@ofirsinn9635 3 жыл бұрын

"finger strength like bruce lee" *coughs* any intermediate to advanced rock climber *coughs*

@thecrowx933 3 жыл бұрын

Like one arm pull ups with one finger? *-*

@roymendez9054 3 жыл бұрын

trueeeee

@perwestermark8920 3 жыл бұрын

Notice that he continued the sentence by mentioned weight. The rock climbers are very light.

@molomono9481 3 жыл бұрын

Relatively light, they are also very tall on average. So while the majority are around 22 bmi, its not uncommon for tall climbers such as myself to weigh around 80kgs. The strength climbers have in the hands is gained through training and conditioning. I weigh 84.5kgs and i can hang on a 7mm edge for 10 seconds. Thats nothing crazy i just climb i dont do finger training drills, but thats way way waaay above the average athletic individual. Conclusion, climbers arent strong in the fingers because they are light, they choose a weight at which they maximize finger strength relative to other required disciplines in the sport. And thry train the skin, tendons, pulleys and muscles in the hand to hold smaller shit.

@irregulargamer1352 3 жыл бұрын

Or most construction workers. Those guys have friggin vice grips

@samidz9059 3 жыл бұрын

Thancks

@Un1234l 3 жыл бұрын

Already need to overcome my pull ups plateau... Can't imagine this at all

@jirros2929 3 жыл бұрын

How many pull ups can you do?

@rishablohchab9978 3 жыл бұрын

Sir you are amazing

@tomhodges7227 3 жыл бұрын

Great to see you at Footscray bouldering wall

@virenderkumar1462 3 жыл бұрын

Finger strength.....really the bravest in every corner of the body.👍🙏

@renzmusicblog 2 ай бұрын

Thxx bro I priciate

@marcoskrupiczer6595 3 жыл бұрын

1:35 this is, in my opinion, the absolutely most important advice. I spent a whole year working on the OAC (on the rings) and saw little progress. I was pulling too much with the assisting hand. Recently, I focused on the pulley assisted OAC (which really forced me to pull with the working side) and finally got my OAC. And I had tried before the methods that Daniel shows here (removing fingers, archers) but I still was helping myself too much.

@notorious-calistenia 3 жыл бұрын

kzfaq.info/get/bejne/fb6fZbGY0ZiUkXU.html 👍

@markkealy4417 3 жыл бұрын

What do you mean by "pulley assisted OAC"? It sounds like something that'd be pretty helpful if it can avoid subconcious cheating

@marcoskrupiczer6595 3 жыл бұрын

@@markkealy4417 You basically grab a rope/strap, attach some weight to one end of it (the lower the weight, the harder it becomes), and loop it across the ring/bar. Then, you grab the other end of the rope with your assisting hand, and pull your reps, with the working side. If you pull too much with the assisting arm, the weights will rise and you won't be able to complete the rep. It's really helpful because it forces you to pull with the working side, but it's not perfect either. Because of the friction component, it can be a very inconsistent measure. For example, I remember on humid days (there was more friction between my rings and the strap that I used), I could pull 3 reps with 2kg of assistance. But then, other days I wasn't even close. So it can be a bit frustrating. Fitness FAQs has a video on it, something like "How to one arm chinup" ,I don't remember.

@markkealy4417 3 жыл бұрын

@@marcoskrupiczer6595 Thanks for the response, that sounds like a good idea, and I'll definitely give it a shot, so long as I have weights heavy enough for my level haha

@marcoskrupiczer6595 3 жыл бұрын

@@markkealy4417 I also recommend you check out a channel called mindful mover (he is on KZfaq and Instagram). He has a method that is supposed to get you the OAC with little hours per week of training. It's all about accomodating resistance according to him. I wish I could tell you my on experience on this method, but I'm trying it just now (been doing it for 2 weeks). If you want, I can come back here in a couple of weeks to tell you if it worked.

@lukeschneider8258 3 жыл бұрын

Such a sraight forwoard teaching aproach

@dancirpala8999 3 жыл бұрын

Thank you so much, starting tomorrow my journey to achieve the one arm chin-up. Hope yall get your one arm pullup, wish me luck!

@jirros2929 3 жыл бұрын

Good luck.....it took me more than a year to make it

@jirros2929 3 жыл бұрын

Good luck....it took me more than a year to make it

@sadi_supercell2132 3 жыл бұрын

@@jirros2929 what did u do to get it plz tell me

@jirros2929 3 жыл бұрын

@@sadi_supercell2132 a lot of weighted pulls and one or two accessory exercises for the back it could be Australian pull ups normal pulls or any exercise for the back with weights try to overload your body from every workout and every week you should be eble to lift a little bit more on your weighted pull ups(dont go too heavy on weighted pull ups 10-15 reps or more is fine of course you can go a little heavier on some workouts but you dont have to lift way too much weight to get stronger) train two times per week and also work your bicep alot the same thing applies to that keep overloading your bicep with more excercises in every workout send me a dm on Instagram if you need more help kostaspolymenidis

@sadi_supercell2132 3 жыл бұрын

@@jirros2929 sadi_sw my instagram just send me any message so i can see u , i wanna ask u something