The One Arm Australian
The one arm Australian pull-up is a worthwhile exercise in its own right, though it’s never been one of my favorites. However, it can be a useful tool to help build towards a classic one arm pull-up. Since at least one leg stays on the ground, it is a little easier to perform than a regular one arm pull-up.
When attempting the one arm Australian pull-up, concentrate on engaging your abs and your back muscles–don’t just focus on using your bicep strength. Remember that when you do a one arm Australian, it’s natural for your body to roll a little bit in the direction of you arm.
The One Arm Flex Hang
The flex hang, which involves holding your body at the top of a pullup position, is commonly used to build strengh and endurance in the upper body. Female marines are required to perform a flex hang in order to prove themselves worthy of that title.
The flex hang can also be performed using only one arm. At first, I recommend keeping your legs tucked close to your body as it will allow you to engage more core strength. As you get better you can try practicing with your legs extended.
Weighted pull-ups are another great way to build the strength that you’ll need to perform a one arm pull-up. Just like the one arm pull-down, pick a weight that you are only able to get around 3 reps with. Going for a one rep max on this is also beneficial, but make sure that you are warmed up first!
Don’t assume that you need to be strong enough to pull double your body weight with two arms in order for it to carry over into a one arm pull. Once you can do weighted pull-ups with around 65-75% of your body weight, that will roughly translate into a one arm chin-up.
Keep in Mind
It’s important to mention when discussing one arm pull-ups (of any kind) that your secondary arm does not touch your primary arm in any way. It can be stiff against the body or it can be out in the air, but if you are holding your arm or wrist you are not doing a true one arm chin.
The one arm pull-up (or chin-up) is a very elusive move and requires a lot of patience, consistency, and dedication. So the question you need to ask yourself is this: How badly do you want it?
Watch this video for demonstrations and more!