Program

One arm pull-up

  • Objective

  • Be able to do at least 3 one-handed pull-ups with each arm.
  • Level

  • Intermediate
  • Duration

  • 19 Weeks
  • Frequence

  • 3 Days
One arm pull-up
Description
Must know
Required Material
  • Pull up bar
  • Low bar
Requirements

Being capable of doing:

  • 15 prone pull-ups


Phase 12 Weeks

Basic strength


Phase 23 Weeks

Asymmetric exercises


Phase 33 Weeks

Progressions


Phase 45 Weeks

One arm pull-up attempts


Phase 56 Weeks

One arm pull-up capability

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