Technique
- Hang from the Rings with a wide grip.
- Pull yourself up towards one side by bending one arm while extending the other arm straight out to the side.
- Aim to bring your chin above the level of the pulling hand.
- Lower yourself with control and repeat on the other side.
Form tips
- Keep the assisting arm fully straight throughout the entire movement.
- Avoid excessively rotating your body toward the pulling arm.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Back
- Biceps
- Forearms
Secondary
- Chest
- Serratus anterior
- Shoulders
- Triceps
- Rotator cuff
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Pectoralis major (sternal head)
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Bar archer pullup
Elite
Regressions
Rings L-sit typewriter pullup
Elite
Rings typewriter pullup
Advanced
View Similar Exercises
View Similar Exercises
Rings one-arm chinup
Herculean
Rings typewriter
Advanced
Assisted one-arm-chinup
Elite
One-arm chinup with 1 finger support
Elite
Counterweight partial one-arm chinup
Elite
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.