Technique
- Hang from a bar with one arm, engage your scapula back ( Shoulder retraction) and down ( Shoulder depression) and pull your elbow back.
- Lift yourself up as high as possible, until your chin is above the bar and your elbow is in full flexion.
- At the top, your palm is facing you (= supinated grip).
- Come back down with control until your arm is fully extended.
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
Regressions
One-arm bent-arm hang
Advanced
Assisted one-arm-chinup
Elite
Back lever
Elite
One-arm hang switches
Advanced
One-arm scapular pull
Advanced
Elbow-grab one-arm pullup
Advanced
Strap-assisted one-arm pullup
Advanced
One-arm chinup eccentric
Advanced
One-arm chinup with 1 finger support
Elite
Band-assisted partial one-arm chinup
Advanced
Strap-assisted one-arm chinup
Advanced
Counterweight partial one-arm chinup
Elite
Variations
Assisted one-arm-chinup
Elite
Rings one-arm chinup
Herculean
One-arm pullup
Herculean
One-arm chinup eccentric
Advanced
Band-assisted partial one-arm chinup
Advanced
View Similar Exercises
View Similar Exercises
One-arm chinup with 2 fingers support
Advanced
One-arm chinup with 3 fingers support
Advanced
Wrist-grab one-arm pullup
Intermediate
Weighted chinup
Intermediate
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.