One arm lock offs for big dudes

Why the one arm lock off? It puts a tremendous amount of tension on the biceps, it will help improve endurance and work capacity, and it also looks cool as hell to see a big guy pull one of these off. I spent the majority of my first year in college training these. Hopped on to the preacher curl bench and got a 66lb preacher curl with one arm for 30 reps within the next few weeks.

What is a one arm lock off? It is when you hold the top of a one arm chin for time. I know its sounds easy, but just give it a go.you'll find that you get up with 2 arms, let go of one of them and you will drop like a 200 lb man trying to do a one arm lock off. Think about how strong your back and arms are now, now think about how much stronger they will be if you could do a one arm lock off for 10 seconds.

It is also a stepping stone to the one arm chin, which is also an awesome exercise. One of my goals as a personal trainer is to get as many people over 190lb doing one arm chins for reps.

The progression level:

1. Hold each lock off for 5 seconds, at the top (chin over the bar), middle and 3/4 of the chin, this is one rep.
2. To set up, do an archer pull up, with the main arm under hand, and with the other hand is going to hold onto the bar with just the 4 fingers, work your way down to a single finger, then down to just your pinky finger.
3. When you can do each progression level until you can get 5-10 sets of 2 reps, then progress onto the next level.

Once you get down to the pinky it may not be so easy to progress onto the one arm lock off: here are a few ideas to make the final step.

1. Add weight to the lock offs
2. Hang a loop off the bar at shoulder height and use your pinky on the loop to assist the one arm lock off
3. Increase number of reps and sets
4. Only assist yourself on the top of the one arm lock off, only use one arm on the middle and/or bottom holds.

Before you start one arm lock offs, become a monster at 2 arms. see if you can get 100 in 10 mins, at least 12 chins with your chin clearing the bar and 5 sets of 3 frenchies.

Don't forget to train both arms.

Enjoy the gains
Alex