Single-Arm Pull-Up

1. Stand beneath a pull-up bar.

2. Reach up and grasp the bar with one hand, ensuring a firm grip.

3. Stabilize your body; you may use your off-hand to hold the wrist or forearm of the working arm for support, especially when learning.

4. Engage your core and squeeze the shoulder blades together slightly to activate the back muscles.

5. Pull yourself up smoothly towards the bar by bending the working arm while keeping the body as straight as possible. The elbow of the working arm should draw down and back.

6. Raise yourself until your chin clears the bar. Focus on using the muscles in your back rather than just your arm.

7. Pause briefly at the top, if possible, to achieve a peak contraction in the lat muscle.

8. Lower yourself under control back to the starting position, fully extending your arm.

9. Ensure that the movement is controlled to avoid swinging or kipping.

10. Repeat the exercise for the desired number of repetitions before switching arms.

Safety and Tips: Single Arm Pull Ups are extremely challenging and should only be attempted by individuals who have a strong foundation in traditional pull-ups and overall upper-body strength. Be cautious of the strain on your shoulder and elbow joints; if you feel undue pain, stop immediately. To prevent injury and to condition the neuromuscular system, start with assisted one-arm techniques such as using resistance bands or a machine that assists with pull-ups. Warm up thoroughly before attempting this exercise, including both dynamic stretches and traditional pull-ups.

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