Negative One Arm Pull Up Progressions

Progressions

1. 01

   Assisted Top Hold One Arm Pull Up

   • Attach a resistance band to the bar or ring to provide assistance for the non-working hand

   • Grip the bar or ring with one hand using a supinated (underhand) or neutral grip, and hold the band with the other hand

   • Jump or step up to bring your chin above the bar, minimizing momentum during the ascent

   • Hold the top position with your chin over the bar while the band-assisted hand provides only light support

   • Keep your shoulder depressed and packed throughout the hold to protect the joint

   • Engage your core tightly to prevent your body from rotating or swinging around the bar

   • Focus on gradually reducing the assistance from the band hand, shifting more load to the working arm

   • Aim for steady, controlled holds of 3-5 seconds before lowering back down

2. 02

   Top Hold One Arm Pull Up

   • Pull yourself to the top of the bar with both arms, then carefully transition to holding with one arm only

   • Keep your chin above the bar throughout the hold, maintaining the arm fully bent at the elbow

   • Depress your shoulder blade actively, pulling it down and back to protect the shoulder joint

   • Engage your core tightly to prevent any rotation or swinging of your body

   • Squeeze the bar firmly with your working hand, using a supinated or neutral grip for best leverage

   • Keep your legs together and slightly in front of your body to act as a counterbalance

   • Focus on building hold time gradually, starting with 2-3 seconds and working up to 5-10 seconds

   • Train both arms equally, and reset between reps by pulling up with both arms again

3. 03

   Assisted Negative One Arm Pull Up

   • Get to the top position by pulling up with both arms or jumping up, then transition to one arm on the bar

   • Place the support hand lightly on the wrist or forearm of the working arm, or hold a towel draped over the bar

   • Begin lowering yourself slowly, aiming for a 3-5 second descent from top to full dead hang

   • The support hand should provide only minimal assistance, letting the working arm bear the majority of the load

   • Keep your shoulder depressed and packed on the working side to maintain joint stability

   • Brace your core firmly throughout the lowering phase to prevent your body from rotating or swinging

   • Use the full range of motion, lowering all the way until the working arm is completely straight at the bottom

   • Train both arms equally and progressively reduce the assistance from the support hand over sessions

4. 04

   Negative One Arm Pull Up

   • Get to the top position by pulling up with both arms or jumping, then release one hand to hang with a single arm

   • Hold briefly at the top with your chin above the bar before beginning the descent

   • Lower yourself as slowly as possible, aiming for at least 5 seconds from top to dead hang

   • Keep your shoulder depressed and actively engaged throughout the entire lowering phase

   • Brace your core hard to prevent your body from rotating or spinning as you descend

   • Resist the pull of gravity at every angle, especially in the mid-range where leverage is weakest

   • Use the full range of motion, lowering until the arm is completely straight in a dead hang position

   • Train both arms equally, alternating sides each set to develop balanced strength

5. 05

   Paused Negative One Arm Pull Up

   • Get to the top position with one arm and hold briefly with your chin above the bar before starting the paused descent

   • Lower slowly to the first pause point at approximately 120 degrees of elbow flexion and hold for 2-3 seconds

   • Continue lowering to the second pause point at approximately 90 degrees of elbow flexion and hold for 2-3 seconds

   • Lower further to the third pause point at approximately 45 degrees of elbow flexion and hold for 2-3 seconds

   • Keep your shoulder depressed and packed at every pause point to maintain joint integrity under load

   • Brace your core intensely throughout the entire movement to prevent rotation, especially during the pauses

   • Maintain full muscular tension during each pause rather than relaxing into the joint structures

   • After the final pause, lower smoothly to a complete dead hang, then train the other arm equally

Common mistakes

• Dropping Too Fast
• Losing Shoulder Position
• Body Rotation
• Incomplete Range of Motion
• Skipping Warm-Up