One-arm chinup eccentric - Movement

Also known as: Negative one-arm chinup.


Difficulty	Advanced
Velocity	Dynamic
Symmetry	Unilateral
Athlete	Shaquille
Video length	20 s

Technique

Get to the top position of a Pullup, then transfer your whole weight to one hand to get into a One-arm bent-arm hang.
Slowly extend your elbow to lower yourself down.
Once your reach the bottom position, grab the support with two hands again to get back to the top.

Form tips

Control the descent the whole way; do not let yourself fall into the bottom position.

Logging: Repetitions done on one side.

Risks

Eccentric training can quickly push your body to its limits; start with a very small volume (1-2 reps at a time) and progress cautiously.

Muscles

Strength

Primary

Back
Biceps
Forearms
Chest
Serratus anterior

Individual muscles

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

Equipment

Rings

Pullup bar

Monkey bars

Hangboard

Doorway or unstable pullup bar

Doorway or unstable pullup bar

Appears in

Strength

Back Chest Biceps Forearms Bent-arm Vertical pulling

Calisthenics skills

Joint movements

Shoulderextension downward

trains stretches

Progressions

e07i

One-arm-chinup

Herculean

e120

Rings one-arm chinup

Herculean

e121

One-arm pullup

Herculean

Variations

e07i

One-arm-chinup

Herculean

e01r

Assisted one-arm-chinup

Elite

e120

Rings one-arm chinup

Herculean

e121

One-arm pullup

Herculean

e126

Band-assisted partial one-arm chinup

Advanced

View Similar Exercises

e0sz

Elbow-grab one-arm pullup

Advanced

e124

One-arm chinup with 2 fingers support

Advanced

e128

Counterweight partial one-arm chinup

Elite

e00m

One-arm bent-arm hang

Advanced

e127

Strap-assisted one-arm chinup

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.