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

[@FitnessFAQs]

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

[@user-os8ei3nb5w]

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]

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

[@roshankhatri9061]

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]

@@roshankhatri9061 go for at least 15 pull ups

[@ealamtaher6050]

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]

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

[@John-cena6483]

tell that to athlean-X

[@ItsNicolau]

unless you use fake weights LOL

[@Krazy4K3vin]

Unless ur Brad castleberry

[@DanteSinfernoftwww]

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

[@atreyoss5050]

@@John-cena6483 Jeff is still strong regardless if he used fake weights or not. Clearly you're stronger and more knowledgeable than him eh?

[@celiachunk1616]

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

[@DaLooseGoose11]

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

[@celiachunk1616]

haha thanks! I was definitely hyped up for it.

[@tiagopiresabud4154]

Great!! Very inspiring reaction!

[@arbymulya6688]

you lied

[@vojislavl6665]

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

[@spiralviper8158]

3:43 - your triceps are insane!!

[@JJmusic1915]

that was exactly my thought :D

[@Dom.777_]

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

[@slushyslushy7777]

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]

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

[@username8644]

​​​@@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]

@@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 🙂

[@Kboges]

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.

[@primitiverage4182]

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]

Don't "think", know.

[@klauseba]

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]

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]

@@primitiverage4182 did you get it?

[@iamlegend3674]

@@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

[@glennicholas3265]

Straight to the point and great quality as usual.

[@notorious-calistenia]

kzbin.info/www/bejne/fYnSY4GdoZdjl6M 👍

[@eliezer4478]

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 👌👌

[@АлександрХалудоров-ю8з]

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

[@spencermaldonado9278]

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.

[@diothenics]

one arm pull up really requires tremendous pulling force🔥

[@MrDaveinnocent]

I just tried to do a one arm pull up this week and couldn't pull an inch (although a can do 15 straight pull ups). This comes at the perfect time.

[@zisischartampilas6601]

I know a friend who can do 20 pull ups 2-3 mussle ups that is a really strong guy that cant even come close to doing it Yeah....... Its gonna be real hard

[@ΚΑΤΑΣΤΡΟΦΕΑΣΜΠΛΕΝΗΣΙΩΝ]

@@zisischartampilas6601for most people needs years of training

[@MANMORTAL33]

@@zisischartampilas6601 By the time I got my first OAP I was nearing 30-40 pull-ups. It takes a while, but the progression is thrilling.

[@MVXXll]

That is me right now. I am on the journey to that one arm! How did it go for you?

[@brandonjim901]

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

[@aurelienyonrac]

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

[@UsernameTaken.]

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👍🏼

[@MVXXll]

I was happy with doing muscle ups, but now I have another goal, its hard ash but anything is possible if you train🔥

[@zucinnied]

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]

kzbin.info/www/bejne/fYnSY4GdoZdjl6M 👍

[@iangonzalez4661]

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

[@SurjeetKandasiFitness]

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👍

[@klmo5032]

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

[@kryvi9415]

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

[@Vasyaliske]

2:30 Magnus Midtbø has entered the chat

[@NikA-wr6px]

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]

@@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]

@@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]

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

[@derekbrown5123]

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

[@goodyeoman4534]

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.

[@000Krim]

I have been specifically training for the one arm pull-up/chin-up for the last 5 months. I'm currently training with extra 50kg and my body weight is 70kg. When I can do 3 series of 3 reps with both grips, 3 training session in a row I add another 10kg. This way of training it's been super effective so far, and if everything goes right in or two weeks I should be training with +60kg. Also something that add a ton of strength are monthly massages.

[@ofirsinn9635]

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

[@thecrowx933]

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

[@roymendez9054]

trueeeee

[@perwestermark8920]

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

[@molomono9481]

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]

Or most construction workers. Those guys have friggin vice grips

[@Yash-re3wi]

the enunciation of his words is just 👌

[@dantel.9699]

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

[@nch1ko541]

Because of you and Other calisthenics tutorial youtubers I started calisthenics At 13 years (3 Weeks ago)

[@brimroth5238]

Heyy just wanted to check in to see if you've kept up the good habit of calisthenics workouts. 3 months or so is usually the point where people start to lose motivation and I want to tell you to keep going. Keep calisthenics up and build a beast out of yourself across the coming years!

[@nch1ko541]

@@brimroth5238 Thanks,i Kept trying and now i can straddle planche!I don’t really wanna Look strong,i want to be strong,Thanks So much for your comment!💪

[@brimroth5238]

@@nch1ko541 Impressive! Stay strong dude! 💪

[@phongstreetworkout4426]

@@nch1ko541 heh

[@Manta2006]

How's it going

[@swordsword5593]

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!

[@Ajo7]

I prefer Mathew Zlat's OAP tutorial, because I tried these exercises with no real result, but with Matthew's exercises I achieved the movement in 2 months.

[@jiajuiinlow1453]

Same here

[@Kboges]

Yeah I think a lot of it depends on your individual weak points, as well as if you need more muscle mass or more technique.

[@kevinfrench_workout8491]

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

[@marcoskrupiczer6595]

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]

kzbin.info/www/bejne/fYnSY4GdoZdjl6M 👍

[@markkealy4417]

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

[@marcoskrupiczer6595]

@@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]

@@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]

@@markkealy4417 I also recommend you check out a channel called mindful mover (he is on KZbin 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.

[@dontrinh7686]

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.

[@sevensevenalways7995]

Consistently the best calisthenics channel by a country mile 💪🔥

[@Un1234l]

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

[@jirros2929]

How many pull ups can you do?

[@boosoofitness255]

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

[@medogerty6013]

I can do 10 calisthenic muscle ups and this is just on a whole other level.

[@chard6649]

Really professional, archer pullup & weighted pullup are my fav

[@SanderJanssenBSc]

I can do 4 reps per arm but then again my weighted pull up is 110% my bw! Definitely a great tutorial and a better way of structuring your journey and I'm sure you'll get there much faster! Keep it up everyone 🤟🏾💯

[@zisischartampilas6601]

For how many years have you been working out??

[@SanderJanssenBSc]

@@zisischartampilas6601 since this comment it's been 5 years since I started

[@zisischartampilas6601]

@@SanderJanssenBSc hoe long did it take you d To do 1 rep

[@SanderJanssenBSc]

@@zisischartampilas6601 approximately 1 year but I got rally good pulling genetics

[@zisischartampilas6601]

@@SanderJanssenBSc ok thanks for the information although i do need a little more info to scale the true difficulty i won't bother you more

[@dancirpala8999]

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]

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

[@jirros2929]

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

[@sadi_supercell2132]

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

[@jirros2929]

@@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]

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

[@squishybuilt1904]

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

[@pajaroprofeta]

one arm active hangs and isometric holds (at the top, middle and lower part of the movement) are the best imo

[@Kboges]

Makes sense! Highly specific, and covers all the joint angles. I got one just from high reps, but if I were to train it specifically, I would use the method you described.

[@EntirelyPointlessContent]

So I can do a few reps of a one armed pullup and my advice is just find a sport where you naturally train this, like rock climbing. You will eventually find yourself able to do them almost as an accidental byproduct without any bar training. Same goes for front lever. I mean it's kind of a cool trick but what's the point in learning it for its own sake? If you're able to do this you should definitely take up an activity where it comes in handy! Best of luck 👍👍👍

[@garythebard]

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.

[@alperenyenigun]

Thank you for everything man

[@shimshon9271]

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

[@samscomet8492]

Top tier quality calisthenics content right here

[@YouTrolol]

you should look into using a weight and strap. use any weight you can pass a strap through, then cinch it down so its secured and you have a long strap to toss over the bar. grab the strap on the non-weight side, and hoist it into the air, use this as counterbalance. over time you can decrease the weight until you're using just one arm. there will be friction. I have a pulley and chain that i connect to the pullup bar to help things move smoothly.

[@rishablohchab9978]

Your way of explaining is the best 👍👍👍

[@lucasrenaudie9298]

So detailed, as always 👌 Amazing video

[@virenderkumar1462]

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

[@chrissan2378]

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 😄

[@ΚΑΤΑΣΤΡΟΦΕΑΣΜΠΛΕΝΗΣΙΩΝ]

It needs plenty of years for the majority of people to achieve this exercise, I perform hard assisted validations but the BW one arm chin-up stills impossible, one day I will make one 🇬🇷💪🏻❤

[@talktothehand5571]

I was in time for this. I just achieve the full front lever like 3 weeks ago and I'm planning to focus on another skill to improve my lever and I thought about the one arm pull up. As soon as I open youtube i saw Daniel's video. Lol. Thanks for the video

[@markkealy4417]

Good luck, I hear the front lever has great carryover to one arm pullups

[@frigo975]

@@markkealy4417 no, its the opposite, one arm pull ups will make the front lever easier

[@markkealy4417]

@@frigo975 why would it be one way and not the other?

[@frigo975]

@@markkealy4417 because of the path

[@rivsix5551]

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

[@carrioncalisthenics]

Always informative 👍🏼 🔥

[@masonbarnes48]

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.

[@Pancake833]

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

[@jameslaiola4976]

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

[@n4cedits959]

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

[@rishablohchab9978]

Very helpful video

[@Axiomatic75]

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.

[@luisd.rodriguez9457]

The best fitness channel 🔥🔥

[@yusufabdulloh]

What a peaceful place, love this...

[@TRIQx1]

Got it in 2 weeks. Only did boxing and swimming before and was surprised myself xD

[@srcoco654]

Sin miedo al éxito papá

[@sahil.sw_]

Caused a wrist injury on my right hand so ended up on this video now😬

[@StrongerThanBigfoot]

Also bicep ring curls should be incorporated as an assistance exercise because they will massively develop that top end bicep strength that curls just won't give you.

[@limanovember8435]

Brilliant break down video!

[@marekfiser1886]

Oh Daniel, thank you for this video 💪💪

[@mariovega6282]

Excellent video, as usual.

[@patrickbianconi1817]

Amazing video and expertly explained as always 🤙

[@lukeschneider8258]

Such a sraight forwoard teaching aproach

[@conspiracychris4742]

Amazing breakdown! Thank you!

[@mscir]

GREAT video! Well done.

[@marc_brzm]

Thanks! 🙏🏼 Great Video 💪🏼

[@melchisedekj]

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

[@spiritualnews2744]

Goooooooood🌺🌺

[@prodlilbooger]

me at 50 kilos: 🗿

[@epicmusic7918]

God dam. I'm between 93-95. I can do 5 pull-ups. So all i need is your wight and i can do 3-4 single arm pull-ups.

[@noodleman9945]

@@epicmusic7918not necessarily

[@amirkhorsand5920]

This video came at the perfect time.

[@kurdishcalisthenics]

Ur the real calisthenics science

[@support_system24_7]

You cant fake strength. No truer words have been spoken

[@Evensy2]

Best Gift Ever!!

[@inspiringwomenwiththewordo1260]

Great teaching. Thank. You

[@adamstuartclark]

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

[@Gabe-zz5gw]

Thanks for the inspiration!

[@rishablohchab9978]

You are master of Calisthenics

[@yasirkhan969]

Really helpful I appreciate it very much thanks

[@kentaikankansanshio3367]

im gon try to do this. Wish me luck!

[@spaghettispoon]

Thank you so much for this 💪🏻

[@shinearogiam4740]

Best among the rest

[@erikmanger1504]

This is way more impressive than muscle ups.

[@spiritman8888]

Thanks for you video. Your blessed.

[@roshankhatri9061]

What are the odds that i write down 3×3 pull ups as my goal to acheive in about four months from now and Daniel my man vadnal puts out a video tutorual for one arm pull up progression.

[@DanielFlefil]

Dude you a beast! Great tutorial :)

[@kristiyanpetrov3265]

thanks man

[@Kienner]

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

[@marcz239]

Absolutely insane that u crank out those 1 arm pullups I hope i get to experience something like your level of strength one day

[@ΚΑΤΑΣΤΡΟΦΕΑΣΜΠΛΕΝΗΣΙΩΝ]

Needs many years I work for one arm chin-up 3,5 months and it stills ultra impossible, I perform lock offs one arm, advanced assisted variations but it stills ultimately hard, one day I will make one 😂😂

[@marcz239]

@user-pf3eg5uq4r same here bro, 1 arm pullup is craaaazy, right now I've been building my one arm pushups to see if that helps my 1 arm strength

[@ΚΑΤΑΣΤΡΟΦΕΑΣΜΠΛΕΝΗΣΙΩΝ]

@@marcz239 yes I do 10 one arm push-ups but one arm pullup it stills unachievable

[@MANMORTAL33]

@@ΚΑΤΑΣΤΡΟΦΕΑΣΜΠΛΕΝΗΣΙΩΝ Idk if this information will be of any use to you guys. But, my base point for starting OAP was a 70lb weighted pull-up, about 20 bodyweight pull-ups, and 495lb deadlift (I have a powerlifting background) and I was about 70kg at the time I started training). It took me about 5 months to get my first one arm chinup, then about 7-8 months for my first normal grip pull-up.

[@ocap288calist8]

Thank you for the tips