Instructions

An offset pull up requires one hand be at a lower height than the other, therefore biasing the load onto the higher hand. The lower the offset hand, the harder the pull up will be. There are multiple ways you can perform an offset pull up, you can use the sides of a freestanding pull up bar or you can hang a gymnastics ring at the desired height, or you can use a rope or towel.

1. Position the rings above your head offset in height. Start with a difference of about 3 inches or so
2. Grasp the rings and perform a pull up, pull your chin up to the higher hand
3. Keep your elbows pointed back when performing the pull up
4. Lower your self with control and repeat for the required number of reps
5. Make sure to switch sides and perform the same number of reps