Technique
- Loop an elastic band around a bar or a ring, place the other end of the loop under your foot and hang from the support with one arm.
- Pull yourself up until your chin is above your hand, with your palm facing you.
- Lower yourself down with control until your arm is fully extended.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Back
- Biceps
- Forearms
- Chest
- Serratus anterior
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Pectoralis minor
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
One-arm-chinup
Herculean
Variations
One-arm-chinup
Herculean
Rings one-arm chinup
Herculean
One-arm pullup
Herculean
One-arm chinup eccentric
Advanced
Band-assisted partial one-arm chinup
Advanced
View Similar Exercises
View Similar Exercises
One-arm chinup with 1 finger support
Elite
Counterweight partial one-arm chinup
Elite
Band-assisted rings pullup
Novice
Band-assisted pullup
Novice
Elbow-grab one-arm pullup
Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.