Technique
- Hang from a ring 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 at hand level 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
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
Strap-assisted one-arm chinup
Advanced
Variations
One-arm-chinup
Herculean
Assisted one-arm-chinup
Elite
One-arm pullup
Herculean
One-arm chinup eccentric
Advanced
Band-assisted partial one-arm chinup
Advanced
View Similar Exercises
View Similar Exercises
Rings archer pullup
Elite
Rings pullup
Intermediate
Wide rings pullup
Advanced
Archer row
Intermediate
Rings typewriter pullup
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.