SHOW-OFF-MOVE #1 ARCHER-PULL-UP
This move looks good alone, but it’s the entry-level version of something much more impressive. “If you’re trying to do a one-arm chin-up, it makes more sense on rings,” says Stark. “The rotation of the rings makes it much easier on your elbows.” There are three progressions to the full move – no added weight required.
LEVEL 1 PUSH AT THE TOP
For this variation, perform a pull-up as normal. Then, at the top, press one arm out to the side and bring it back in. Do another rep, and repeat on the other side. It’s barely tougher than the normal pullup, but it requires control.
LEVEL 2 SLOW DOWN
Next , do your pull-up, press your arm out to one side at the top, then lower with that arm still straight. Repeat on the other side for the next rep. Focusing on the eccentric phase builds strength, while letting you keep control.
LEVEL 3 STRAIGHT UP
For the toughest variation, keep one arm as straight as possible throughout an entire pull-up. You’ll get some assistance from the straight arm, which you can reduce as you progress to the one-arm chin.