Mantle/Difference Pull Up Progressions

Progressions

1. 01

   10cm/4in Difference Pull Up

   • Set rings with only 10cm/4in height difference, the smallest increment and closest to a standard pull-up

   • Grip the higher ring with your working arm and the lower ring with your assisting arm

   • At this small difference, both arms can still contribute significantly, so consciously emphasize the higher arm

   • Focus on learning to shift load unilaterally by pulling slightly harder with the working arm

   • Keep your body vertical and square to the rings, resisting any tendency to twist even at this small offset

   • Depress and retract the working shoulder at the start of each rep before initiating the pull

   • Control the lowering phase for 2-3 seconds, paying attention to which arm is doing the braking work

   • Use this progression to build the motor pattern of unilateral pulling before moving to larger height differences

2. 02

   20cm/8in Difference Pull Up

   • Set rings with 20cm/8in height difference, creating a moderate asymmetry between arms

   • Grip the higher ring with your working arm; the lower arm now reaches noticeably further down

   • The increased offset means the working arm must handle a greater share of the load than at 10cm

   • Drive the working elbow down and back toward your hip, initiating the pull from the lat

   • The assisting arm can still bend and pull, but focus on using it primarily for balance rather than force

   • Actively prevent your torso from rotating toward the lower ring by bracing your core

   • Lower under control for 2-3 seconds, feeling the majority of the eccentric load through the working arm

   • Ensure you can complete clean reps with the working arm dominant before progressing to 30cm

3. 03

   30cm/12in Difference Pull Up

   • Set rings with 30cm/12in height difference, a significant offset where the lower arm has reduced leverage

   • Grip the higher ring with your working arm; the lower ring is now far enough down that the assisting arm is partially extended

   • The assisting arm's bent position provides less mechanical advantage, forcing the working arm to handle most of the pull

   • Drive hard through the working lat, pulling the elbow down and back as the primary movement driver

   • The assisting arm should guide and stabilize rather than actively pull, think of it as a safety net

   • Anti-rotation becomes more challenging at this offset, so engage your obliques to stay square to the rings

   • Control the eccentric for 2-3 seconds, which builds the tendon strength needed for heavier one-arm loading

   • This is a key transitional stage where you shift from bilateral to predominantly unilateral pulling

4. 04

   40cm/16in Difference Pull Up

   • Set rings with 40cm/16in height difference, where the assisting arm's role shifts primarily to stability

   • Grip the higher ring with your working arm; the lower ring is now low enough that the assisting arm is mostly extended

   • The assisting arm provides very little pulling force at this angle and serves mainly to prevent rotation and provide balance

   • Generate nearly all upward force through the working arm, driving the elbow powerfully toward your hip

   • Expect a significant strength demand on the working lat, bicep, and brachialis at this level

   • Fight hard against body rotation as the large offset creates a strong twisting force toward the lower side

   • Control the eccentric for 2-3 seconds, ensuring the working arm decelerates the descent without help

   • At 40cm, you are training true one-arm pull-up strength with a stability aid, so treat each rep as a near-maximal effort

5. 05

   50cm/20in Difference Pull Up

   • Set rings with 50cm/20in height difference, a large offset where the assisting arm is nearly straight and provides minimal pull

   • Grip the higher ring with your working arm; the lower ring requires the assisting arm to reach far down with an almost fully extended elbow

   • At this difference, the assisting arm functions almost like holding a towel or strap, offering only light finger-pressure support

   • Pull entirely through the working arm, treating this as a one-arm pull-up with minimal tactile guidance from the other hand

   • Focus on scapular depression and retraction before initiating the pull to ensure proper lat engagement under heavy unilateral load

   • Anti-rotation is critical: the 50cm offset creates a strong asymmetric force, so brace your core hard throughout each rep

   • Lower for a slow 2-3 second eccentric with the working arm doing all the work, building the connective tissue resilience needed for OAP

   • If you can complete 3-5 clean reps per side at this level, you are very close to a full one-arm pull-up

6. 06

   60cm/24in Difference Pull Up

   • Set rings with 60cm/24in height difference, a very large offset that is essentially a one-arm pull-up with fingertip support

   • Grip the higher ring with your working arm; the assisting hand lightly contacts the lower ring with fingertips only

   • The assisting arm is fully extended and provides virtually no pulling assistance, only light tactile feedback for balance

   • Execute the entire pull as a one-arm pull-up, driving the working elbow aggressively down toward your hip

   • Maintain maximum scapular depression on the working side, as any shoulder elevation will leak force and break form

   • Your body will strongly want to rotate at this extreme offset, counter this by powerfully engaging your entire core

   • Control the eccentric for 2-3 seconds with full one-arm loading, this builds the specific strength for removing the lower ring entirely

   • This progression is the final preparation step before attempting unassisted one-arm pull-ups

7. 07

   70cm/28in Difference Pull Up

   • Set rings with 70cm/28in height difference, the extreme maximum offset that is virtually identical to an unassisted one-arm pull-up

   • Grip the higher ring with your working arm; the lower ring is so far down that your assisting arm hangs nearly straight below you

   • The assisting hand barely touches the lower ring and provides almost zero mechanical assistance, serving only as a psychological safety cue

   • Execute a full one-arm pull-up through the working arm, as the 70cm offset eliminates any meaningful contribution from the lower hand

   • Full scapular control is essential: depress and retract the working shoulder blade before every rep to protect the joint under maximal load

   • Anti-rotation at 70cm requires elite core strength, brace as if performing a heavy single-arm deadlift to keep your body from spinning

   • Control the eccentric for 2-3 seconds under complete one-arm loading, which is the exact eccentric demand of an unassisted OAP

   • Successfully completing reps at this level means you are ready to attempt the one-arm pull-up without the lower ring

Common mistakes

• Pulling equally with both arms instead of emphasizing the higher arm
• Body twisting toward the lower ring during the pull
• Using momentum or swinging to complete the rep
• Staying at the same height difference too long instead of increasing it
• Not depressing and retracting the working shoulder