THIS Transformed my 1-arm-pull-up Progression

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[@WideBoyz]

Get 50% off the first month of your Lattice Performance Coaching Plan. Go to latticetraining.com/product/performance-coaching-plan/ for all the details and use code WIDEBOYZ50 at checkout

[@ericmamleev]

​*Folks, I did 10 pull-ups on one arm* *Support me!*

[@DaMeowster]

Crazy timing! I've recently started working on achieving a one-arm pullup. Thanks for the advice!

[@ericmamleev]

​*Folks, I did 10 pull-ups on one arm* *Support me!*

[@Epic_Foxx]

​@@ericmamleevyay bro! Keep going!

[@Wonkess_Chonkess]

​@@ericmamleev😳

[@zekerdoodle]

These are called lengthened partials. They’re blowing up in the hypertrophy literature right now. Sweet!

[@Yohloff]

4 months late, but interesting subject so I'll comment anyway😂 I'd argue the exercise here is more of a full ROM OA scapular pull up/scap activation. Scapular depression strength is obviously super important for that part of the OAP though. And I agree that lengthened partials are awesome for hypertrophy! But to consider this a long length partial OA pull-up, I'd argue there would have to be much more elbow flexion and shoulder extension.

[@levone8958]

Pete is so fn strong yet the way he carries himself and talks is very humble like he is just a regular dude.

[@Rock_Appreciator]

Great advice man, I've been working towards that for a while. I will 100% try to do this.

[@ericmamleev]

​*Folks, I did 10 pull-ups on one arm* *Support me!*

[@lemonsqueezy7910]

Bold of you to assume that I'm able to hang from the bar with one hand 😢.

[@rickyspanish8956]

Thank you so much! Holding dumbbell in one arm while pulling up with another is really smart and effective trick which I couldnt figure out myself. All the best!!!

[@geisonono]

Ty for the advice!

[@canadianhoboes5]

Love the quick share. To the point

[@korcidiamond3623]

To the point? dude was not to the point

[@adventureawaits6923]

I was getting close and now I have a pinched nerve in my shoulder, just love losing progress due to injury. You’re a beast Pete!

[@blackly_0726]

Could be worse, i broke my forearm and now it is difficult to even use my fingers, i will have to wait until my bones and muscles are fully recovered

[@adventureawaits6923]

@@blackly_0726 Best of luck on your recovery, I've broken many bones myself, shit sucks the big one.

[@LordLargeNuts]

Thanks man

[@saschahorn2190]

respect bro

[@rahdinchowdhury1476]

The reason it’s effective is because you are training the serratus anterior which helps stabilise your shoulder joint on the arm your hanging from. It’s good for initiating the OAP but lockout (chin going over the bar) still requires more strength which can be achieved through weighted pull ups. Ideally 50% of extra BW for 5-8 reps is good enough

[@keithfields1756]

I just noticed my grip isn't all that, my dominant hand is alright but I'm very lacking in grip strength in my left hand. Better work on one hand hangs first

[@TheShadowDude]

This man training to be a hero for fun 😂

[@yonatanmonneler1744]

Did he just casually do a one arm pull up on a pinch block shaped ledge? How do you get such a spiderman level of grip

[@dtniland]

one tip i heard is that if you are very close to getting a one arm, try isolating different parts of the movement, some people are stronger or weaker at the top lock off, middle pull, or starting, and when you know what part you are lacking strength for, you can train more efficiently

[@darkace37]

exactly what i needed. I can't even move hanging on 1 arm lol.

[@die_hertz]

I love this one, but recently my left shoulder started giving up when doing those :-(

[@Yuukoo15]

I feel you, gotta work on them rotator cuffs

[@MANMORTAL33]

Same, it took me a month or so to get over the muscular “learning curve,” but eventually my joints ended up getting normalized to the load.

[@matemindak384]

I literally do these as a part of my warmup at the beginning of every single climbing session and the lower part of my oap is still the weakest lol

[@Yakushii]

Do you warm up for that, or do you consider it a warm-up exercise?

[@skanderbeg152]

A good warm up is to do before this is hanging (two arms) shoulder shrugs. The exercise in the video i think is also good to put at the end of your warmup. I would guess if you have healthy shoulders this is fine to be the main warmup by itself

[@WideBoyz]

If I've had a training session in the past 24hrs then i find it fine to do 1 arm shrugs as a warm up, gradually building intensity. If I've come off the back of a rest day, I start with two arms as a warm. You should always do what feels best and comfortable for you 👍

[@wrestlingjudoms1302]

One arm pull ups are harder when you have longer arms. My wingspan is 10cm more than my height. I can do it now finally but it took really long to get there.

[@elementsgaming2411]

1 finger pull up is crazy

[@jrwhisky]

how much of thet one arm pull up is dependent on some funny little muscles like the teres major?. that twisting motion in the pull up seems to be essential.

[@Wafflethyme]

I started trying one armed pullups yesterday and got about ~30% of one, funny this popped up today

[@Negrurafresca]

I though that would only help you with the bottom of the motion. I was struggling with the top part of the one arm pull up until I started incorporating deeps in my training. Since the top part of the pull up is mainly triceps. How does working of the bottom of the movement help you progress on the top? 🤯

[@ultimateldrago847]

At least for me, the bottom ROM is the toughest part of an OAP, so being stronger at the bottom means that you'll have more energy to pull at the top. Dropping quickly into a full passive hang and using the stretch reflex to pull through the bottom ROM feels so much easier to me than hanging from the bar for a couple seconds and then statically starting the OAP.

[@IBQ1]

Would doing negatives help with the motion thats not getting fully accessed while youre not strong enough to 1 arm?

[@chrisparti]

What you are doing by pulling up without bending your arm, is isolating and engaging your scapula muscle, it is a great exercise to help with pull ups...

[@AzadC]

The cue is to start with a micro bend at the elbow sink down onto the shoulder into the ribcage while at the same time straightening the elbow of the hanging arm. Your should feel it in the bicep triceps rear delts lats middle lower trapezius. Some portions of the One arm pull up uses triceps too but the first initial part is tremendous degree of bicep brachialis. it took me a while to understand the body understanding about this dynamic and static hanging progressions in Oap training which are just as important as the dynamic bent arm work

[@Leeav]

I tore my labrum and had since undergone surgery to repair it. It’s been 3 years and I still can’t hang from one arm :/

[@_trismegistus]

I have a grade 1 (or whatever the lowest is) SLAP tear. Can definitely tell my shoulder is a little wonky, but no surgery needed (yet) and I can still climb and do most things cautiously, fingers crossed.

[@koen7648]

Song is from youtuber Browney

[@DowMaiAAAAA]

So is it’s like a 1 arm scapula pull up?

[@kermitthefragg]

Rare to see someone not flopping about like a fish and calling it a one armed pull up. Thats suuuuper strict. Very impressive

[@davidbiga7285]

Nice

[@Sammyhomieydog]

What about of doing those 1 arm scapula pulls hurts my shoulder, I have the strength to do that part but it’s just painful

[@alexshaykevich509]

i think that's probably kind of specific to you and your strength curve. It's really just a partial rep off the bottom. If that's your weakest link, it would definitely help, but everyone's different and can be weaker through the middle or the top. Full one arm reps with something like an assisted pullup machine would be ideal. Congrats on your achievement regardless.

[@keithfields1756]

Assuming that all parts are ur weak point than this is what u should start with tbh, than start doing negative once u get that down

[@alexshaykevich509]

@@keithfields1756 sure, but like I said, it’s not everyone’s weak point

[@keithfields1756]

@@alexshaykevich509 than you should do negative and if ur strong enough do holds at the top or the spot you struggle most at

[@alexshaykevich509]

@@keithfields1756 or what i originally said.

[@thenayancat8802]

This type of exercise tends to help people with regular pullups, but yes obviously if you're hench as fuck in the bottom and weak at the top then it won't be useful

[@damo_climbs]

Does this also help with the top part of the OAP? I can now pull towards 90, but going further feels impossible🤔

[@eps-nx8zg]

try starting at 90 at going up to the top, that would probably help with the upper portion. It's also how I started training to do it, and I managed to get it a month or two later.

[@nicolasdegiosa287]

You could try to do slow negatives of only the second part of the ROM. So starting at the top and stopping at 90

[@rosefamily2351]

How long would you hang by 1 arm in the beginning?

[@kzwize]

Will this help with one arm pull up progression? I can do one arm negatives with ease but the bottom part is way more difficult. How much time do you estimate it will take. I can do half one arm pull ups but starting from 90 deegr anglr

[@nonexistent944]

So, its like the scaptula retraction exercise we all did in our earlier days to improve our pullups but now we should do it with one arm to improve the one arm pullups? Okay man. Understood the assignment. Now, I'mma get back to the grind. Thanks.

[@J-Rod91]

Looks like when you do a one arm pull up your unused arm gets mad and goes full CP.

[@GameDevAraz]

Common sense, the fact no one knows this, i gotta start teach 😂

[@nathankopfmann8659]

I bet gymnists and farmboys fear this mans grip

[@thenayancat8802]

Sad seeing so many videos about pullups when I've got a rotator cuff injury :(

[@rokit0402]

130% bodyweight one arm pull-ups? Crazy

[@mitchellhall268]

Why the different color socks

[@alexandrudarye1111]

One Arm Scapula Pull Ups

[@ejlung7758]

Why’s no one mentioning the mono pull-up?

[@ElonSamade]

I tore my tríceps with one arm pull UPS. Be careful guys

[@doylepritchard1625]

how ?

[@ElonSamade]

@@doylepritchard1625 the movement of pulling up with one arm putS a huge pressure on your tríceps. I do not recommend at all this movement. Because It IS risky and not worth It. Now i do front lever pull ups with bi problem. I can do oap but i just do not need It. It only a visual skill for showing off. Not yo gain any strength. Stay safe bro

[@matthewlueder2656]

How does this help with the top of the range?

[@masina9447]

A guy in another video tried focusing on the top of the range, and it didn't help him achieve the OAP. What he found is that being stronger at the bottom and getting through the first half quicker is what helped him at the top.

[@chriswatts5921]

One finger?!? Mad respect, RIP finger pulleys

[@_trismegistus]

Seriously, how do you get such strong pulleys? Just years of training and building them up?

[@ericmamleev]

​*Folks, I did 10 pull-ups on one arm* *Support me!*

[@taweasmr]

Really making us watch til the very end aren’t you…

[@user-kb1st3zv7s]

are we just going to ignore the fact that he's one arming with a mono

[@kieran1289]

🥵🥵🥵🥵🥵🥵🥵

[@h3Xh3Xh3X]

Did you mean back muscles?

[@_trismegistus]

My shoulder would be ripped out of my body if I hung from one arm completely relaxed :( :(

[@g.o.8261]

Damn, this coulda been a 10 second video.

[@Andrew-qb1rc]

I started working on doing a one-arm pull up about 6 months ago, and just the other day I finally unlocked it! I’m now going to do them a couple of times a week. Now the goal is to get consecutive one armers 💪 💪 💪

[@Anglo_Browza]

1 arm Scap shrug

[@Thejohnster1012]

do these feel insanely hard to anyone else? can do pull ups with +60%bw but these feel impossible…

[@domjosephb.1619]

Beginners should rest 2-3 minutes and also add 5-10% of bodyweight unless bodyweight is hard enough where they cant complete 8 reps for 3 sets

[@CM-iz5ny]

The Cerebral palsy pullup😂

[@sathvikg-se7zr]

forget one arm thats 1 finger

[@Endrju21]

That's not a simple exercise. When you hang on one arm, that arm is over stretched and it's virtually impossible to bend it

[@AzadC]

If your shoulder bicep tricep tendons arent strong enough to safely bear the brunt of the weight rest slightly with the toes onto the ground or put a small step box onto it using the toes slightly to build up that tissue tolerance

[@Idle_Cerberus]

Been able to do it all my life lol, dont envy those born weaker

[@IsraelCountryCube]

True calisthenics is not carrying anything else but body weight

[@Doggie_Style_Sex]

Now try doing it with your free arm hanging so it doesn’t look like you’ve got muscular dystrophy