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One arm pull-ups: We know that you climbers love these! Whether you’re aiming to make improvements in this exercise itself, or looking for the next stage of strength and conditioning cycle, then there’s a number of key areas to look at.
What is fairly undisputed, is that there are number of methods of improving your one-arm pull up and as far as we’ve seen (base, advanced or elite) there are no special “secret sauce” exercises to do to the exclusion of all others. Sorry for the hard truth! There are also many approaches you can take in terms of your training methodology…. again, there is no “one-size fits all” approach here, so don’t think that just because you saw one person being success with a precise method, then it’s guaranteed to work for you.
What can be done though, is to apply logic to your approach and training and do this in a methodical way. Once you’ve selected the exercises you wish you do, you MUST consider load (volume and intensity), training frequency, rest duration (long and short term), recovery cycles and lifestyle factors like sleep and fueling. Remember, you can get the best training tool in the world, but it’s practically useless if you’re not getting simple things like loading or recovery correct.
Weighted Pull-ups: (0:52)
Bench Press: (3:33)
One arm exercises: (4:23)
Find out more about our Lattice Training Plans here: https://latticetraining.com/plans/