The pull-up is one of the most difficult exercises to perform, so when you are able to do a one-arm pull-up, it demonstrates considerable strength and endurance in your back. Most individuals seen doing one-arm pull-ups have smaller bodies and are quite lean. However, if you are able to complete at least five two-arm pull-ups, with proper training you might be able to complete one-arm pull-ups.
Basic Pull-up
The basic pull-up is completed by placing both hands on the pull-up bar with your palms facing forward. Chin-ups are done with your palms facing your chest and tend to be easier. The pull-up targets a large area of your middle back including muscles such as the latissimus dorsi, trapezius, rhomboids and teres major. The biceps brachii and brachalis also help with the movement involved in the pull-up. Strengthening these muscles and practicing the basic pull-up is an effective way to begin training for the one-arm pull-up.
Gripping Technique
Gripping technique is essential for mastery of the one-arm pull-up. The neutral grip is your strongest grip for pull-ups, and closely matches how your hands will be facing when doing a one-handed pull-up, according to Bodysports.com. However, by varying your grips with close-grip, neutral grip, reverse grip or by using a V-bar from the lat pull-down machine, you will strengthen the weak areas of your back and in your hand grip. The best way to do this is by alternating sides between repetitions.
Improving Strength
To do a one-arm pull-up, you must improve overall strength in your back. The best way to do this is to continue to do two-arm pull-ups, but with added weight. Doing several sets of low-repetition pull-ups using a weighted belt, weight vested or ankle weights will increase the strength in your back needed to perform one-arm pull-ups.
Lat Pull-Downs
One-arm lat pull-downs using a single-hand grip attachment can help to strengthen the middle back muscles needed to the one-arm pull-ups. Always begin with your weaker side and complete as many repetitions as you can using about 50 percent of the weight you normally use for regular lat pull-down, then repeat the exercise on the opposite arm with the same number of repetitions.
Assisted Pull-ups
Assisted one-arm pull-ups, with either a spotter holding your legs or using the Gravitron machine, can help you become more comfortable with motion of the one-arm pull-up. The Gravitron machine might be your most effective training tool when it comes to mastering the one-arm pull-up because it allows you to gradually decrease your dependency on the machine.
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