Bodyweight Workouts – Basement Sessions – 6/25/18 – One Arm Pull Up Training


Rather than rep out with either bodyweight pull ups or weighted pull ups, I decided to add two sets of one-armed ring rows after my uneven pull up work. The one arm row is a very nice and challenging progression in one arm pull up training if you lock in your form properly. I can’t stress form and technique enough on this exercise. It is very easy to cheat and rob yourself of the benefits of this great move. The key is keeping your shoulders square. In preparing this post, I tried to find good sample videos on YouTube, but almost gave up and shot the video myself. Most of the examples had people twisting their shoulders for momentum. That is BAD form. Then I found this video. Here is a demo that I 99.9% agree with…

The ONLY technique critique I’ll offer here is foot placement. In the video, the man says to widen your base to keep your core from twisting. As a beginner progression, that is fine. As your core gets stronger in the move, you need to move your feet closer together. Part of the challenge in single limb upper body movements is having core control and RESISTING the urge of the torso and upper body to twist. Your hips and shoulders need to remain square throughout the movement. You want to shoot for high reps in this movement, and don’t lower the rings (how you make it harder) until you are knocking out high reps with your feet together.

I think that one arm ring rows will continue to be my companion exercise with uneven pull ups until I crank out that elusive first unassisted one arm pull up.

Also, consider this my PSA for adding either olympic rings (which I have) or a TRX suspension system to your home gym. These are very versatile pieces of exercise equipment, and can be leveraged in so many different ways to enhance your home gym and overall bodyweight training experience. There are no shortage of exercises or programs you can find on the interweb that are built around this apparatus.

Here is what today looked like:

6/25/18 – One arm pull up training

  • Warmup
    • P90X3 cold start (approx 12 minutes)
      • Note – this is a very nice warm up if you just want to press play and follow an instructors cues. There is dynamic movement, mobility movement, and some abridged yoga movement. Overall a very nice start to a workout.
  • Skill work –
    • uneven pull ups
      • warm up set – close grip pull up – 8 reps
      • 2 min rest
      • right arm – 6 reps
      • 1 min rest
      • left arm – 6 reps
      • 2 min rest
      • right arm – 6 reps
      • 1 min rest
      • left arm – 5 reps
      • 1 min rest
    • one arm ring row
      • right arm – 12 reps
      • left arm – 12 reps
      • rest 2 min
      • right arm 10 reps
      • left arm – 8 reps
      • rest 1 min
  • Metabolic work
    • High knee speed jump rope tabata (40+ revolutions per 20 seconds)
      • 8 rounds (20 seconds work, 10 seconds rest)
  • Cool down – 2 minutes
    • Flappy arms
    • Reciprocating lunges in flat back
    • Shoulder rolls


The whole thing clocked in around 39 minutes (12 min of that was cold start).

Calorie burn clocked in around 188 C (per Garmin Vivosport).

Avg HR around 94 BPM; Max HR around 146 BPM (per Garmin Vivosport)

Post workout shake:


Do you have any favorite home workouts that you’ve put together? Do you also train the one arm pull up progressions or one arm ring row? If so, please share your thoughts in the comments below. If you liked this post, please click “like” and share! 


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