Technique
- Grab a bar with one hand and with 3 fingers from the other hand.
- Perform a Chinup.
- Repeat on both sides.
Form tips
- Start with the arms fully extended and finish with the arms 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
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
Progressions
One-arm chinup with 2 fingers support
Advanced
View Similar Exercises
View Similar Exercises
Band-assisted partial one-arm chinup
Advanced
Strap-assisted one-arm pullup
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Elbow-grab one-arm pullup
Advanced
Wrist-grab one-arm pullup
Intermediate
One-arm chinup eccentric
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.