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Forum » Can anybody do a legit one-arm pullup?
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Thread: Can anybody do a legit one-arm pullup?

post 1671153883 11-15-2022, 11:49 AM
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Can anybody do a legit one-arm pullup?

How strong are you at regular pullups if you can?

I want to try and work towards one, and not the "cheater" version of it where you put your off arm on the arm that is doing the pullup.

heard it was a lot of technique as well
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post 1671154703 11-15-2022, 12:02 PM
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At my best I could do 25+ full ROM regular pull ups, and still not one legit one-hander, so it's pretty damn tough. Perhaps I never had the technique right.
post 1671154913 11-15-2022, 12:05 PM
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post 1671154943 11-15-2022, 12:05 PM
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I could never do them without putting the off hand on the wrist. The weight offbalance made it too awkward. If you skip leg days for good and just get like a gymnast body its probably a lot easier.
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post 1671155033 11-15-2022, 12:07 PM
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Not me.

They say you should be able to pull up with at least 60% of your body weight, in additional weight, first, before you start trying for one arm stuff.

I tried doing one arm negatives / lock offs, a few months back without being able to do that, just mucking around, & it messed with my elbows.
post 1671155203 11-15-2022, 12:09 PM
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Nope. I can do pull ups and assisted one arm chin ups but that's about as good as it gets for me.
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post 1671155643 11-15-2022, 12:16 PM
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Originally Posted By AndyKerrison⏩
At my best I could do 25+ full ROM regular pull ups, and still not one legit one-hander, so it's pretty damn tough. Perhaps I never had the technique right.
damn, 25+ pullups is pretty legit too. seems like this will take more work than I thought, I think the best I did was 20 pullups.
Originally Posted By desslok⏩
I could never do them without putting the off hand on the wrist. The weight offbalance made it too awkward. If you skip leg days for good and just get like a gymnast body its probably a lot easier.
I have thick legs proportionately, skipping leg day isn't really much of an option for me lol. It seems like you need quite a bit of core strength as well to do it without the arm assist.
Originally Posted By Channel83⏩
Not me.

They say you should be able to pull up with at least 60% of your body weight, in additional weight, first, before you start trying for one arm stuff.

I tried doing one arm negatives / lock offs, a few months back without being able to do that, just mucking around, & it messed with my elbows.
I can pullup with about 50% of my BW in additional weight. one arm negatives could be a pretty good option but hopefully i dont mess my elbows.
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post 1671156283 11-15-2022, 12:25 PM
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At my peak I could do around 20-25 legit pull-ups and around 50 with kipping. Never got close to being able to do one one-handed.
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post 1671156813 11-15-2022, 12:35 PM
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I can still do 2-3 reps of OAC. It definitely helps that I'm very light and do a decent amount of climbing. I've also done +135lbs for 1-2 reps on weighted chins.

post 1671157003 11-15-2022, 12:38 PM
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#10
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50kg weighted pull-ups this got easy tbh srs

its possible srs
post 1671157353 11-15-2022, 12:43 PM
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#11
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Originally Posted By sooby⏩
I can pullup with about 50% of my BW in additional weight. one arm negatives could be a pretty good option but hopefully i dont mess my elbows.
Sounds like you're about ready. Maybe try some finger assisted lock-offs / negatives & see how it feels.

The technique / body positioning for one arm is a bit tricky, but its ultimately like, if you're pulling with right arm, at the very top, your body should be facing the right, try to touch left shoulder to the bar, right hand grip is almost in a neutral pull up type position, at the very top.
post 1671158023 11-15-2022, 12:53 PM
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#12
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I just walked over to my power rack and hung on the pullup bar one handed and in about .00065 seconds was like "lol nope"
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