The one arm pull up is a true feat of strength. Here is a step-by-step approach that can lead you from barely being able to do one pullup, to doing one arm pullups with ease!
But First, BE PATIENT!
Rome was not built in a day! This sequence is based on the fact that the body will change gradually in response to increased stimulus. That means that you will GRADUALLY get stronger. Wait until you can easily do the required repetitions and sets of each exercise before moving on to the next, more difficult, variation. This will insure that you don't push too hard, too fast, and injure yourself. With that said...
Intro
You will first need to have an object to do pullups from. Use a standard pullup bar if you have access to one. If you don't, get creative. Try a towel draped over a branch or beam, or even a retail or homemade suspension trainer. Do several easy sets throughout the day, each time stopping 2 reps short of failure. Doing several daily sets leaving a couple reps "left in the tank" will allow your body to steadily get stronger as your muscles and nerves get used to efficiently performing this exercise. Every couple weeks, take a day to test yourself. See how many pullups you can do in two sets with around a 5 minute break between sets. Take a day or two to recover after each testing day.
Step 1: Standard Pullups
Standard pull ups or chin ups are the first step. Move on to the next step once you can EASILY do pullups/chin ups for 2 sets of 10 repetitions.
Step 2: Close Grip Pullups
Next, work on close grip pullups, gripping the bar with your hands touching. Try overhand (palms away from you) and underhand (palms facing you) grips to see which one feels more comfortable. Again, doing several easy sets each day (with rest days once or twice a week as necessary), work up to doing 2 sets of 10 reps of close grip pullups.
Step 3: Uneven Pullups
Now try uneven pullups. Grab the bar with one hand, and grab that wrist with your other hand. Since you are supporting your entire bodyweight with just one hand, these will build some serious grip strength, which is needed for the one arm pull up. Work up to 2 sets of 9 repetitions.
Step 4: Half Repetitions
Hang on to the bar with one hand. Try to do half repetitions of one armed pullups, using a towel draped over the bar for assistance as needed. Work up to doing 2 sets of 6 repetitions.
Step 5: Negative Repetitions
Now try a controlled descent from the top portion of the one arm pullup. If this is too difficult by itself, try using your other arm for assistance by hanging on to a towel draped over the bar.
Step 6: The One Arm Pull Up!
If you have steadily progressed through the previous stages, you should be able to crank out a one armed pullup! Again, feel free to hang on to a towel with your other hand for slight assistance as necessary. Remember, take it slow, but be consistent, and you will succeed.
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