Technique
- Grab a pullup bar and with the other hand grab a rope or strap attached to a counterweight.
- Pull yourself up until your elbow is fully flexed and you chin is above the bar.
- Lower down with control until your arm is fully extended.
Form tips
- Control the descent the whole way; do not let yourself fall into the bottom position.
Logging: Weight used on one side. 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
Joint movements
Progressions
One-arm-chinup
Herculean
View Similar Exercises
View Similar Exercises
One-arm chinup with 1 finger support
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Assisted one-arm-chinup
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Elbow-grab one-arm pullup
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One-arm chinup with 2 fingers support
Advanced
One-arm chinup eccentric
Advanced
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