Technique
- Hang from a Pullup bar o Rings with one arm.
- Switch the arm without touching the floor
- Lower the arms by your side between switches
Form tips
- Maintain Shoulder depression on each arm as you switch.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
Secondary
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
Equipment
Appears in
Calisthenics skills
Joint movements
Shoulderdepression
trains stretches
Progressions
One-arm-chinup
Herculean
Rings one-arm chinup
Herculean
One-arm pullup
Herculean
Regressions
One-arm active hang
Advanced
View Similar Exercises
View Similar Exercises
One-arm scapular pull
Advanced
L-sit one-arm hang
Advanced
One-arm hang
Intermediate
Band-assisted partial one-arm chinup
Advanced
One-arm chinup with 3 fingers support
Advanced
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