Learn One Arm Pull-Ups With Only 2 Exercises — Key Takeaways
Master the strap-assisted one-arm pull-up first, placing your hand progressively lower as you get stronger, and always pull with maximum intended speed to maximize neural recruitment.
Key takeaways
Use active-to-passive scapula hang on every one-arm pull rep
Use active-to-passive scapula hang on every one-arm pull rep
- Engaged-to-disengaged scapula pattern builds full range-of-motion pulling strength
Scale strap-assisted one-arm pulls by lowering the hand
Scale strap-assisted one-arm pulls by lowering the hand
- Lower hand position on strap forces the working arm to pull more load
Pull with maximum intended speed even when reps are slow
Pull with maximum intended speed even when reps are slow
- Intention to move fast adopts movement-outcome focus, aiding neural recruitment
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In this video
- 1mStrap-Assisted One-Arm Pull-Up
- 1mFinger-Assisted Variation and Scapula Mechanics
- 2mRep Speed and Neural Recruitment
- 2mArcher Pull-Up for Advanced Trainees
- 3mExercise Selection Guidance and Wrap-Up
“With all the assisted one-arm exercises in today's video, it's on you to be in control of what is happening each rep.”
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