Elbow-grab one-arm pullup

Also known as: Advanced assisted one-hand pullup.

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Technique

1. Grab a bar with one arm and grab this arm’s elbow with the other hand for assistance.
2. Pull yourself up until your chin gets above the bar.
3. Pause and lower yourself down with control.

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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.

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Muscles

Individual muscles

• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor
• Rhomboid major
• Middle trapezius
• Teres major

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Equipment

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Appears in

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Progressions

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Regressions

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