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 as shown in the video, you can hang a gymnastics ring at the desired height, or you can use a rope or towel.

1. Grasp the pull up bar with your right hand, and the offset apparatus with your left hand.
2. Perform a pull up as normal, pulling your chin above the bar
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