Hi guys I'm Mohamed Salek and welcome to the channel of Noa Man Workout
today will be a tutorial about the One Arm Pull Up
Now, the first fundamental requirement to be able to approach the One Arm Pull Up
is Regular Pull Ups
I'll show you how
You must be able to do at least 20 pull ups
Okay now we move on to the actual tutorial
the first exercise you need to do is the One Arm Dead Hang
like this
you have to be able to stay suspended on the bar for at least 10 seconds
I advise you to train on your One Arm Dead Hang
at the end of your workout session, doing 5 to 6 series of 10 second holds
Now let's start with the introductory exercise which is gonna be One Arm Pull Ups with finger assistance
of the non-pulling arm
let me show you
you must apply more strength at the pulling arm
Now let's move on to Archer Pull Ups which are a really fundamental exercise for the One Arm Pull Up
I'll show you how to do it
Start with a slightly wider grip than the shoulder width, the non-pulling arm must remain straight
To make the exercise a little easier I recommend to use the false grip at the non-pulling arm
Now let's move on to what is, in my opinion, the best method, which is Rope-Assisted One Arm Pull Ups
In the beginning, grab the rope from a high part
and gradually go down until you reach the abdomen, do not go past the abdomen.
You absolutely have to use the rope
I don't recommend the elastic band because it only assists you at the bottom of the One Arm Pull Up
let me show you
So use the rope only
Okay finally we move on to a one-arm type exercise
let me show you
Start at the Isometry with One Arm
The advice I can give you is to assist yourself at the beginning
then slowly start to let go the other arm
Do a maximum of 5 sets
with a 4 to 5 seconds hold in each set
The last exercise will be Negative One Arm Pull Ups
Try to control the whole movement
all the way to the very bottom
If you still can't do it, you can assist yourself with the rope
the minimum duration of the Negative One Arm Pull Up execution is 4 seconds
Now concerning reps and set, do a minimum of 5 sets for each exercise
and keep the number of reps between 2 and 4,
giving yourself some time to recover is fundamental,
you have to rest at least one minute and a half between each set and try to do a full recovery
Do not rest between the two arms, for example, if you complete the reps with the right arm
you have to immediately do the same with the other arm, then you can rest
Well we have reached the end of the video, I hope this tutorial was useful for you
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