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Offset pull-ups

4 sets of 3-5 pull-ups per side, one hand lower on a towel, 2 min rest.

Slot
Strength
Focus
Pulling strength
Time
12 min
Intensity
High
Injury risk
Moderate
Intervals
4 rounds, 2:00 rest
Equipment
Pull up bar

How to do it

Hang a towel or sling over a pull-up bar. Hold the bar with one hand and the towel with the other, about 20-30 cm lower. Do pull-ups, letting the high hand do most of the work. Do 3-5 reps, then switch sides - that's one set. Do 4 sets with 2 minutes rest. Hold the towel lower to make it harder. A step toward lock-offs and one-arm pulling.

Who it’s for

The step between two-arm pull-ups and one-arm work. One hand takes most of the load while the other keeps you honest, which is much kinder on the elbows than jumping straight to assisted one-arms.

Common mistakes

  • Towel hand too high. Twenty to thirty centimetres lower, at least. If both hands are level, it’s a normal pull-up.
  • Twisting toward the working side. Stay square.
  • Skipping the second side. Both sides every set, same reps, even if one is clearly weaker.
  • Grinding out reps. Three to five clean ones. When the form goes, the set is done.

How to progress

Lower the towel hand, then add weight. When five clean reps a side with a low towel hand feel controlled, assisted one-arm pull-ups are the next step.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.