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  1. #1
    Registered User EiFit91's Avatar
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    The elusive one arm pullup

    Curious if anyone here achieved this feat, and if so how did you train for it?
    The first principle is that you must not fool yourself—and you are the easiest person to fool.

    - Richard Feynman
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    Registered User Heisman2's Avatar
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    I did by cutting down to <150 pounds at 5'7". Being small helps a lot! I was able to do a double and did a rep while holding a 10 pound dumbbell and then stopped working at it because I didn't really see a point.

    I got up to doing a pull-up with 155 pounds attached to me at a body weight of 155. It was quite a bit later when I trained for the one-arm pull-up; I could probably max at a weighted pull-up with ~135-140 pounds when I did it. I did it primarily by using resistance bands (the Intey set off amazon) where I would loop it around the pull-up bar on the side, grab near the bottom with one hand, and do the one-armed pull-up with the other hand, thus providing myself as minimal resistance as needed. The other thing I incorporated were weighted one-armed negatives; I got up to doing a ~20 second hold with 45 pounds attached to me and a ~5 second hold with 70 pounds attached to me or so.

    The main thing was the resistance bands though to simply practice the movement and motor pattern.
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  3. #3
    Registered User EliKoehn's Avatar
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    Haven't tried in a long time, but I doubt I could... I got 10 regular pullups yesterday with a few in the tank though, but that still probably isn't comparable in terms of difficulty.

    EDIT: StrengthLevel is normally a pretty reliable gauge of difficulty/impressiveness IMO, but here I have to call foul. It says a one-arm pullup for a 240 pound man is 27th percentile. Probably not enough or greatly exaggerated data (it is a self-reported site, after all). 10 regular pullups with the same stats is 51st percentile, which sounds about right I think.
    Last edited by EliKoehn; 09-14-2021 at 11:34 AM.
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    Registered User jaxqen's Avatar
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    No way, I can't do it.
    Maybe a one arm dead hang.
    Speaking of this, I found this guy

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    Registered User EiFit91's Avatar
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    God damn you are strong heisman. You could probably do front lever pullups too if you tried.

    I have heard that strength wise a OAP corresponds to about 2/3 of BW attached in a weighted pullup - would you say that’s about accurate?

    Eli: Yeah I think strengthlevel is normally either a little inflated or very inflated because the data are self-reported. With pullups you can get so many more reps with crappy form and fool yourself into thinking you are stronger than you are. And it is so rare to see someone do pullups with good form in a gym, normally there’s some kipping and neck craning and/or incomplete ROM. Many of these guys should be doing lat pulldowns instead lol. If you can do 10 clean pullups at that BW that’s stronger than 51 percentile IMO.
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    Registered User Heisman2's Avatar
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    I think 2/3 is probably fairly accurate. You'll get a lot of additional help from doing the banded version that I stated as that really drives in the motor pattern well. Plus, the bands allow an interesting progression scheme as you can make the movement harder by moving the band further away from you, gripping lower on the band, or using a lighter resistance band.
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    Originally Posted by jaxqen View Post
    No way, I can't do it.
    Maybe a one arm dead hang.
    Speaking of this, I found this guy

    Pullups are easy when you don’t have legs to weigh you down lol
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  8. #8
    Registered User EliKoehn's Avatar
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    Originally Posted by EiFit91 View Post
    Eli: Yeah I think strengthlevel is normally either a little inflated or very inflated because the data are self-reported. With pullups you can get so many more reps with crappy form and fool yourself into thinking you are stronger than you are. And it is so rare to see someone do pullups with good form in a gym, normally there’s some kipping and neck craning and/or incomplete ROM. Many of these guys should be doing lat pulldowns instead lol. If you can do 10 clean pullups at that BW that’s stronger than 51 percentile IMO.
    They were pretty clean I think. I always make a point to fully lower myself. More often I tend to see guys (in addition to the neck craning and fish-kicking), only go halfway down. I start from nearly a dead hang (with the arms straightened out and the scapulae pulled upward), perhaps a 10 degree bend at the elbows. Also I cross my feet and hold them backwards to safeguard cheating by kicking. The last couple were probably more dirty than I was conscious of while performing them, however.

    GrouchyUSMC uploaded a while back a 300 pound guy doing 10 or more if I remember, but that may well have been elite.
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    Registered User GeneralSerpant's Avatar
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    I’ll just do some teres major isolations. Probably be no problem.
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    Registered User EliKoehn's Avatar
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    Originally Posted by Andrea89101112 View Post
    u gusy have too much time on your hands, who would even contemplating building that much strength for no apparent reason?
    Men are competitive.
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    Registered User EiFit91's Avatar
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    Originally Posted by Andrea89101112 View Post
    u gusy have too much time on your hands, who would even contemplating building that much strength for no apparent reason?
    One must imagine Sisyphus happy
    The first principle is that you must not fool yourself—and you are the easiest person to fool.

    - Richard Feynman
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  12. #12
    Registered User EliKoehn's Avatar
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    Originally Posted by EiFit91 View Post
    One must imagine Sisyphus happy
    Introducing the perfect full-body exercise, from HammerStrength: Incline Stone Rolling
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    Originally Posted by Andrea89101112 View Post
    u gusy have too much time on your hands, who would even contemplating building that much strength for no apparent reason?
    it's nice that you have enough time on your hands to come in here and check out what the guys are talking about
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