Online Test Banks
Score higher
See Online Test Banks
eLearning
Learning anything is easy
Browse Online Courses
Mobile Apps
Learning on the go
Explore Mobile Apps
Dummies Store
Shop for books and more
Start Shopping

Advanced Pull for Paleo Fitness: The One-Arm Chin-Up

The one-arm chin-up is a feat very few achieve. It’s perhaps the ultimate test of upper body pulling strength. There are no tricks to the one-arm chin-up; it’s a product of hard work and practice. If you want it, you have to work for it. Here are the steps:

1

Assume a dead hang position from one arm from a bar or a set of rings. Keep the shoulders sucked down.

As you can see, your body will naturally rotate sideways after you release one arm from the bar/ring.

2

Tighten everything up like you would with a normal chin-up and drive your elbow down hard.

Pull yourself up until your throat reaches the bar or rings.

3

Control back down to a full dead hang and repeat.

Ease yourself into the one-arm chin-up practice. Elbow tendonitis is common with this movement from overuse.

One way to start developing the strength for the one-arm chin-up is to practice holding positions throughout the movement for time. For example, practice holding just the top position for a few seconds, then the middle, and everywhere in between.

blog comments powered by Disqus
Advertisement

Inside Dummies.com

Dummies.com Sweepstakes

Win $500. Easy.