1 Arm Concentric Pull Up

An excellent exercise for both back and forearm grip strength, however only suitable for conditioned athletes.

START	FINISH	CLOSE UP

Hold a solid pull-up bar with one hand, grasping your wrist with your spare hand to aid stability and pull-up strength.

From a straight-arm position, smoothly pull yourself up, ideally taking your chin over the bar, prior to lowering under control and repeating for desired amount of reps.

As this is an extremely difficult exercise to perform, you may wish to cheat slightly, by wrapping a towel around the bar, and hold the ends with the other hand to give added pull and stability.

As with most strength exercises, focus on keeping the movement smooth and under control, avoiding any major swinging or jerking movements.

Some people will find it natural to either bend or cross the legs, however care should be taken when returning back to the ground, making sure that you land firmly on both feet.

Make sure that both your hands and the bar are dry, aiming to perform the desired amount of reps in good form.

Aim to progress on to performing this exercise with only one hand on the bar, using your other hand to aid your balance.