How to do one-arm pull-ups

Nowadays, people pay more and more attention to health preservation in life, and health preservation has become a very common habit in everyone's life. In particular, many men want to exercise their chest muscles and arm strength through one-arm pull-ups. It seems simple to exercise through one-arm pull-ups, but in fact, the process is still very difficult. You must practice in the correct way to benefit your body.

Correct way to do one-arm pull-ups

One-arm pull-up: Jump up and firmly grasp the horizontal bar above your head with one hand in the easiest grip position. Lift your legs off the ground, bend your knees, and cross your feet behind you to prevent your legs from swinging. The other hand can be placed wherever is comfortable. (You should have found the most comfortable position when practicing the eighth move, the one-arm half pull-up). The shoulders that are exerting force should be tightened, and the whole body should be tense to prepare for the movement. You will be performing advanced strength techniques, so you need to be mentally prepared.

Keep your arm almost straight but slightly bent to reduce stress on the joint. This is the starting position for the movement. Bend your elbows, squeeze your shoulders, and pull yourself up until your chin is over the bar. Throughout the movement, use as little inertia as possible. This is the ending pose of the movement. Pause, then slowly lower your body back to the starting position. Pause at the bottom and repeat—if you can.

Analysis: The full-range one-arm pull-up without a "leg kick" is probably the greatest back and arm exercise there is, and it can give you serious strength and size. Once you master the one-arm pull-up, your lats will start to resemble a pair of wings, and your upper back will develop muscles that coil like a boa constrictor. Additionally, your grip, upper arm, and forearm strength will be many times greater than those of the average gym rats - you could probably rip the arms off some so-called bodybuilder in a wrestling match.

Training goal: Beginner standard: 1 set, 1 time (each side)

Intermediate standard: 2 sets, 3 reps (each side)

Elite Standard: 2 sets of 6 reps (each side)

Take it slow and steady: This is a difficult skill, but if you are determined and work hard, you will eventually master it. But don't dream of achieving success overnight. You need time and patience to develop your body well in the first nine postures. Your initial goal is to complete a perfect one-arm pull-up, and once you have achieved that, move on to "consolidation training."

When practicing one-arm pull-ups, we first need to pay attention to several standards. Because in this process, if we don't do warm-up exercises, excessive force will cause physical injury, and the arm may easily cause neck strain. One person has to support the strength of the whole body, so it is recommended that you must hold the horizontal bar tightly during training and do warm-up exercises.