Technique
- Grab a bar with one hand and with the other hand grab an elastic band anchored to the bar.
- Perform a pullup, while aiming to use as little assistance as possible from the band.
- Repeat on both sides.
- The band provides assistance in a convenient and affordable way, but it is hard to track exactly how much assistance you are getting: how far you grab the band from the anchor point and how low you pull it, changes the assistance a lot. To reduce the uncertainty, try to be consistent in the way you use the band.
Form tips
- Start with the working arm fully extended and finish with the arm fully bent and your head above the bar.
- Control the descent the whole way; do not let yourself fall into the bottom position.
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
Assisted one-arm-chinup
Elite
Rings one-arm chinup
Herculean
One-arm pullup
Herculean
One-arm chinup eccentric
Advanced
View Similar Exercises
View Similar Exercises
One-arm chinup with 3 fingers support
Advanced
Strap-assisted one-arm chinup
Advanced
Band-assisted pullup
Novice
Band-assisted rings pullup
Novice
Weighted chinup
Intermediate
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.