The ultimate upper body feat of strength!
To use the power of one arm to PULL the body up.
Thinking about the alternative, there is no way! A full range of motion one-arm push-up.
That is why it becomes a magical feat!
What will it take to get there?
I’ve seen some guys with massive weighted chin-up and bench press strength get a one-arm chin-up on a month or 2’s work. Yes, there is a place for just being crazy strong and doing the movement.
If that’s not you then you’re most likely going to need to specify and really build the movement.
Flexion muscles generally respond very well to super heavy eccentrics. Still, tissue tolerance must be respected. Take your time. Keep the intensity under control and the movement quality high.
The basic progressions for those who are close are:
1. Alternate grip chin-ups: (some use archer chin-ups in this phase but I have moved away from them to keep the progressions clearer).
Decrease the assistance by removing fingers from the pulling rings gradually.
Tweaks: Use 6-8 second eccentrics and pauses at the hard spots to increase the gains. Don’t stress the “Up” phase too much just keep controlling the “DOWN”
2. Strap variations: Hold a strap rather than a ring in the opposite hand. Grip the strap lower (closer to the floor) to increase the challenge. Progress to pinching the strap rather than taking a full grip on it. Progressing to gripping the strap just between 1 finger and thumb helps quantifies progression.
3. Pulley variations: Using a pulley counterweight quantifies the assistance from the other side. Use a thin rope/shoelace to decrease the extra contribution of friction to the assistance.
X. Rope Chins: While the grip isn’t specific strong rope work will help single-arm strength and stability. If you’ve been working on bar and ring variations for a while and are struggling with a plateau it could be time to focus on rope gains. Slow alternating eccentric one-arm chin-ups on the rope are a great place to get to the rope to complement one-arm chin-up work.
The Pieces
A chain is as strong as its weakest link.
Compound movements are multiple link chains.
Wherever you are weakest is where you have the most room to gain.
1. Positions
The Top
Top position holds -> transfer left to right
Lock offs - forehead to top of ring, chin to top of ring
Top position pulses
Spider Curls - pause at the top. Building inner range isometric strength is key for healthy biceps and top range of motion strength.
Arm wrestler tipping spider holds - lock in the top position of the curl on top of a preacher curl bench. Roll forwards into the movement while maintaining tension in the biceps.
The Middle
Mid position holds -> 5-15 seconds, use the assistance you need to get the duration you want.
Mid position pulses -> perform mini reps under control in this position.
The Bottom
1 arm hanging
Scapula depression and retraction, single-arm and assisted to get full range and reps.
Style of partials
> Assist up, control down over 4-6 inches
> 1-inch punch, pull the ring down. These small drop catch actions are extremely high force. Take your time applying them. Use them at low loads before progressing to the bigger lifts.
2. Muscles
Retractors and depressors of the scapulas
Lats - outer and inner range.
Biceps - outer and inner range.
Pecs - inner range, adduction.
Forearm - dominate bodyweight.
Triceps - co-contraction
3. High Repetition Complimentary Movements.
Pulley chin-ups
Heavy elastics lockouts chin-ups
Scap-pulls
Single-arm ring row and curl
Tricks When You're Close / Adding Reps
1. Assist up - add load for down.
2. Bump the bicep or top of the ring to help lock-off reps.
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