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Also known as: Top of OAC hold, One-arm lock-off.

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Technique

  1. Hold the top position of a One-arm-chinup: hanging from a support with one arm, the elbow fully flexed, your chin above the bar.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

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

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars
Hangboard
Hangboard
Doorway or unstable pullup bar
Doorway or unstable pullup bar

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderextension downward
trains stretches

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Progressions

e07i

One-arm-chinup

Herculean
e120

Rings one-arm chinup

Herculean
e121

One-arm pullup

Herculean

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Regressions

e0cc

Bent-arm hang

Novice
e0sz

Elbow-grab one-arm pullup

Advanced
e122

One-arm chinup eccentric

Advanced
e124

One-arm chinup with 2 fingers support

Advanced
e01r

Assisted one-arm-chinup

Elite
e123

One-arm chinup with 3 fingers support

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.