> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Elbow-grab one-arm pullup
> Advanced · Dynamic · Unilateral. Strength
Also known as: Advanced assisted one-hand pullup.
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Joseph R. |
| **Video length** | 8 s |
## 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.
## 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
- Biceps
- Forearms
- Back
- Serratus anterior
- Chest
* Biceps brachii (short head)
* Brachialis
* Brachioradialis
* Lower trapezius
* Serratus anterior
* Latissimus dorsi
* Pectoralis minor
* Rhomboid major
* Middle trapezius
* Teres major
## Equipment
## Appears in
## Progressions
Herculean
Herculean
Herculean
## Regressions
Intermediate
Advanced
Advanced
Elite
Advanced
Elite
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/elbow-grab-one-arm-pullup-e0sz). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
