Can't One Arm Pull-Up? Start Here

Get My FREE Calisthenics Workout
✅ fitnessfaqs.com/homehero/
Get Smarter With FitnessFAQs Podcast:
🎙️ • FitnessFAQs Podcast Ep...
Follow FitnessFAQs on Social Media:
🔥 / fitnessfaqs
🔥 / fitnessfaqs
🔥 / fitnessfaqs.com
This one arm pull-up tutorial outlines the best progressions. Learn why you need to get stronger at weighted pull-ups first. Discover the power of band assisted training. Avoid common pull-up mistakes most beginners make. If you do rock climbing calisthenics or gym - one arm chin-ups are possible with patience and consistency.

[@FitnessFAQs]

What is your pull-up level? 🤔

[@ltroy_sw]

What's your actually?

[@dangymking7273]

Weighted pull up

[@weakhandshunter]

Started weighted, is it good to go for 5x5 and move when I do at least 22-25 reps. with actuall weight?

[@Tintin9403]

Injured my thumbs for 3weeks : 71kg Bw + 37kg for 2 full rep / and a half I was able to do OAP at 67 but i've lowered my weighted basic training and lost it, only at 90° right now. Back then i was able to pull +45 for 5reps and max at 55 For anyone: 5x5 can be the best at 3 days /week but you might loose endurance if you stick to it too long even at BW

[@iamf6641]

im obese bro

[@ArM-wo6wd]

Great advice! I got the one arm pullup by just doing regular weighted pullups. Weighted calisthenics builds raw strength, which makes learning skills super easy.

[@brandonotoole4374]

What weight/ percent body weight added to your pull up before you felt comfortable with single arm attempts?

[@ArM-wo6wd]

@@brandonotoole4374 About 30%. I'm 75kg, started getting successful attempts at +25kg.

[@brandonotoole4374]

Awesome thanks!

[@alanequi2786]

@@ArM-wo6wd +30%? Really? Are you sure? I am only slightly heavier than you and can do 3 reps with +50%, but cannot imagine doing the OAC any time soon.

[@BlockArts]

@@alanequi2786 i did a couple pull ups with 75% of my body weight, could barely do one one arm pull up. Now i focused on doing clean explosive pull ups, when i reached 40 pull ups i tried it again. Now i do 5 pull ups with my left arm easily, no struggle. I recommend to focus on doing at least 30 reps with bodyweight, the added weight didn‘t help me at all.

[@flowmotion_sw7616]

love those clips on specific topics from your podcast!

[@nomadicstrength]

Putting the pulley as close to the working arm as possible sounds like the best approach.

[@the-id9vo]

Great content as always daniel

[@E4King]

Amazing explanation as always

[@andresg.a]

Back in high school I used to train one arm pull ups similar to the progression here with bands under the working hand, Instead I was grabbing my wrist on the working hand to assist myself. It works wonders

[@boliussa]

outstanding comment.. i've seen that done, it's rarely spoken of!

[@DylanFowler]

You can do those grips further up your forearm too, the wrist is the hardest level.

[@Surago]

I wish id started working out earlier in life. Starting at 38 is a struggle.

[@cut_wise]

Started this year at 39, its tough, but we got this. Keep going

[@alenakatharinahye8178]

Why, its, fun, even at above 50. Maybe you just have to wait until you get a bit older!

[@bobc821]

I hope I'll be a beast by your age

[@chrisbarrett4395]

I hear ya, I turn 41 in a couple of months, but I like the challenge

[@Alisson99999]

Keep grinding brother! No matter how far in life you are, you can always beat your previous self

[@ihateandreykrasnokutsky]

That is one of the best interviews I've seen.

[@Abzthetics]

Quality content this is why i subbed

[@d_no_allyn_86]

Awesome stuff. Thanks for the tutorial. I gotta even get back to doing my pull ups regularly before i can think about trying these lol.

[@user-ox4nb6eb7v]

Just in time 👍🏾 this is great advice

[@uriahdudai]

He is completely right with attempts, they are what brought me to a one arm pull up in 3 weeks doing a few attempts each day. It is dangerous though so warm up for each attempt is necessary

[@facade5050]

absolutely, movements like those are so hard on the tendons

[@tisyo0705]

Awesome!

[@phooongtion]

This guest is awesome

[@efteestein]

You can measure v close by standing on an old school weighing scale, and pull the band from a fixed point overhead. With the regular CrossFit style thick bands, green pulls about 25kg purple about 15kg and red around 5kg. Below that, therabands etc. I got v good results pulling 5x5’s on a single gym ring and just working down through the bands like in the video.

[@feikibio]

Short but nice chat guys! And yes, agree, w pullups its basicss, go for it! ;)

[@rahdinchowdhury1476]

For 1 arm PU’s, what rep range should we aim for before lowering the resistance over time and how frequently should we train it ?

[@oli7120]

Good vid

[@MaxeW_SW]

One arm pull up with the feet in the medium or small resistance band is how i got my one arm pull up.

[@user-pf3eg5uq4r]

4:17 the most useful information

[@cybervoid8442]

Should we use a similar concept for pistol squats? Like should I try to squat my body weight + load equal to body Weight before attempting single leg pistol squats?

[@ddpwe5269]

The same concept can be used with any muscle/group and would be your best approach as you gradually build up. All the while mastering each movement, rather than jumping ahead and slowing progress/causing injuries. Don't forget about the assisted/unilateral work that needs to be done, just doing extra weight doesn't prepare the body to use one side at a time. ie: unilateral row, instead of a one-arm pull-up, training the same muscles with the proper posture, just with much less weight. Keep in mind, when you first start doing assisted/unilateral work, it's more of a balance exercise until your stabilizers get stronger.

[@Dtp2296]

Yeah for sure, eccentric pistols are great, then assisted so holding onto something, then raised on a box so you train the muscles that help with balance under load.

[@ssgamer5693]

I want to get the arms like this guy🤩 but with a low body fat percentage

[@andersjensen7348]

How long did it take to go from being able to do a negative to doing a full 1 arm chin up?

[@lilcrisjan]

Bro this is the strongest calisthenics athlete! Wowwww

[@PineappleonPizza-ug7zi]

Daniel Vadnal. PLEASE sort us a handstand program :-)

[@DylanFowler]

I managed tow single arm pull ups on each arm, by working out on a fatter pull up bar than normal. Grip is everything for pull ups with better form.

[@ENDRL8]

how to combine weighted in regular training plan? how often should i train with weights? im not new in training but i havent really practiced weighted cali really so i dont want to overdo it

[@tinbasar12]

If you have a routine just add weight to your excercises and lower the reps as needed. If your routine has pull ups in it just make them weighted pull ups and lower the reps you do in each set. Example: 3 sets of 10 bodyweight pull ups become 3 sets of 6 pull ups with additional 20kg. This is just an example, you will add weight and adjust your repetitions according to your own capabilities.

[@ddpwe5269]

daawwwww, that was great until the end where you pointed to locations on the screen and nothing popped up hehe His approach with assisted one-arm pull-ups using bands under the working arm is genius! You're getting a lot of extra great content with the guests you're bringing on Daniel!

[@FitnessFAQs]

Thanks for letting me know. End card added for your enjoyment.

[@strawberryyogurt0]

I know the interviewee is brutally strong, and he knows what he’s doing, but are those weighted pull ups reps while lifting his chin barely above the bar considered solid reps? Seems like he’s got more range motion that he can achieve given his strength level. Reason I ask is because when doing my weighted and unweighted pull-ups at the gym, if I only get my chin barely above the bar, I don’t count those reps. Also I recently found out about 2 weeks that I can do chest to bar pull-ups max of 4 to 5 reps. But if it’s a pull-up where it’s simply getting the chin/shoulder above the bar, my max is about 16 reps from a dead hang.

[@tinbasar12]

In a full podcast he explains that the competitions he competes in require him to only clear the bar with his chin so that is what he works out for.

[@king0vdarkness]

Not sure why you don't have credits for Matthew Zlat in your description...

[@gerardofigueroa6077]

Should I first be able to pull up adding one time my weight? Technically I should be able to divide it by two with a one arm pull up.

[@rubenpartono]

The motion looks like it demands slightly different muscle activations in a way that it won't be as simple as dividing by two. But as a disclaimer, I'm nowhere near close to achieving one arm pullups.

[@alenakatharinahye8178]

I was wondering the same. Technically: (1) My weight ca. 60 kg - each arm pulls 30 kg in a 2-arm pullup. (2) Single-arm pullup means 1 arm has to pull 60 kg (3) to pull 60 kg per arm in a 2-arm pullup, I would have to pull 120 kg in total i.e. add my whole bodyweight in a weighted 2-arm pullup. Somehow that sounds completely unreaslistic! But maybe Daniel can do that - or is there something fundamentally wrong in my calculation?

[@chaach3132]

Hello guys, actually the ratio can start at 70-80% of your BW, but generally 100% is more accurate! Fun fact is that anything more than 100% BW will transfer more or less in same way for weighted one arm

[@tvujtatata]

​@@alenakatharinahye8178 You dont pull the weight of your upper or whole arm. Also the weaker arm could limit output of your 2 arm pull up. If you could do 2x BW added then it should be trivial to learn it imo but that's super elite level lol. I could pull like 25 % when I had 1.75x without any practice.

[@vonomilif7936]

О Матвей, круто

[@xXOphidianXx]

Therapist: Jacked Ramsay Bolton isn't real, he cant hurt you. Jacked Ramsay Bolton:

[@franzbauer5946]

Yeah, golfer's elbow... Video idea. Asking for a friend who wasn't patient enough...

[@66gassy66]

I can't do a one arm hang😢

[@Mayank-tm2km]

Try archer hangs

[@MaitlandAntwaun]

I can do it with the assisted hand holding the other arm's rist😂 I'm 24 and I can do 4 sets of 11 each arm

[@danielalexanderkandou9610]

Kang Sule😁👍

[@M4rcinR94]

Is it because I am too weak and need to use both of my arms? :D

[@DanielsMovingCastle]

Does he have a youtube channel?

[@nallaasha3063]

I have taken an oath i will never use resistance band, i have acquired elbow lever , muscle up (kiping) , slo muscle up,pull over with elbow lever on the top of the pull up bar weight:- 40kg Height:-160cm or 5 foot 1inch Age 15 years

[@sagemagus126]

But you're intentionally raising the shoulder to the bar, which avoids pulling all the way

[@id347627]

u can go even further and use ur body instead of any rubber band, begin with grabbing ur forearm and work ur way out to the shoulder, lats, belly. in such way u just gradually decrease assistance of your free arm. at least it was my way to learn 1 arm pu

[@tek9092]

So much common sense I feel dumb for not doing it by default

[@anthonycraig274]

What this guy says is absolutely right. I used my pulling, by holding it like wrist easy, elbow hard, biceps difficult, shoulder, you are practically doing a one arm pull-up.

[@ltroy_sw]

Can't do a one arm pull up? You either don't have enough power to perform in a good technique, or, if you have enough, but just don't get the technique and don't have enough power to perform in any technique.

[@andrescalderon2208]

In simple works, its not always your technique, you are just weak; you just need to get freaking stronger (with a correct program obviously)

[@ltroy_sw]

@@andrescalderon2208 definitely. There is no magic pill in natural lifting. The closest to it is eating well, sleeping well and training smart.

[@bradhawkins9605]

How old are you bro?

[@zisischartampilas6601]

if you cant do a wighted pull up whithout a 75% bodyweight weighted pull up forget about one arm pull up

[@marcz239]

As hilariously basic as it sounds, simply hanging on the bar for very long periods of time will help Edit: because I feel dead hang is very over looked, people just assume they're legends at it because pull-ups are harder, nah man, dead hang

[@zewski3218]

Not worth the risk of bicep tear

[@hUgO6191]

It's only a risk if you overdo it. If you are afraid of the worst case scenario you won't ever do anything. Better to understand yourself and what you can do rather than avoiding certain things. Training hard but also training smart

[@jonathankhoo1718]

What aking

[@bigwex1805]

Becuz weak

[@strahinja95]

Damn Daniel you bum you didn't even mention the guy in this video nor in the description

[@StrongerThanBigfoot]

Is this person transgender? I really can’t tell

[@soamics4450]

he isnt. he is the weighted dip world record holder

[@demiosgodski9892]

What made you think so lol 😂 The dude is a beast

[@gerardofigueroa6077]

Who cares man this video ain't about that

[@insjok9584]

He’s just Slavic

[@saudude2174]

he is traingender. he's as strong as a train

[@AxeWind]

no here is why: I am carrying like 30-40lbs of extra fat. this same reason limits my two armed pull ups to like MAX 4