> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Rings one-arm chinup

> Herculean · Dynamic · Unilateral. Strength

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| | |
| - | - |
| **Difficulty** | Herculean |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Shaquille |
| **Video length** | 9 s |

## Technique

1. Hang from a ring with one arm, engage your scapula back ( Shoulder retraction) and down ( Shoulder depression) and pull your elbow back.
2. Lift yourself up as high as possible, until your chin is at hand level and your elbow is in full flexion.
3. At the top, your palm is facing you (= supinated grip).
4. Come back down with control until your arm is fully extended.

<Info>
  **Logging:** Repetitions done on one side.
</Info>

## Muscles

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          <path d="M65.82,104.06 69.49,117.35 83.74,117.35 83.63,114.36 83.47,112.31 80.86,111.68 79.07,111.06 78.21,110.68 76.56,109.79 75.79,109.27 74.36,108.05 73.09,106.57 71.78,104.51 70.89,102.76 68.64,97.75 66.64,98.36 66.60,98.54 66.33,100.02ZM120.97,112.31 120.69,117.35 134.94,117.35 138.62,104.06 138.10,100.02 137.80,98.36 135.79,97.75 133.54,102.76 132.42,104.94 131.63,106.18 131.05,106.96 130.41,107.70 129.38,108.69 127.87,109.79 127.07,110.26 125.37,111.06 123.58,111.68Z" fillOpacity="0.9" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Latissimus dorsi
  * Teres major
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
  * Lower trapezius
  * Serratus anterior
  * Pectoralis minor
  * Rhomboid major
  * Middle trapezius
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a><a href="/collections/strength/vertical-pulling" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Vertical pulling</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/one-arm-chinup" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">One-Arm Chinup</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-extension-downward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension downward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="One-arm bent-arm hang" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e00m.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=fd8a5d51a624b3e6f8cbc7d371181169" href="/exercises/one-arm-bent-arm-hang-e00m" width="320" height="320" data-path="images/exercises/e00m.jpg">Advanced</Card>
  <Card title="Back lever" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01v.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=12c6dd937808619d6505616f642f7841" href="/exercises/back-lever-e01v" width="320" height="320" data-path="images/exercises/e01v.jpg">Elite</Card>
  <Card title="One-arm hang switches" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07b.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=9e55ddea4f8d632c3a33e8ad763b634d" href="/exercises/one-arm-hang-switches-e07b" width="320" height="320" data-path="images/exercises/e07b.jpg">Advanced</Card>
  <Card title="One-arm scapular pull" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0q8.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=7cd2c4ed6203ae1795bb1100d0b3e317" href="/exercises/one-arm-scapular-pull-e0q8" width="320" height="320" data-path="images/exercises/e0q8.jpg">Advanced</Card>
  <Card title="Elbow-grab one-arm pullup" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0sz.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=6af8a8d22f50f8a2a11bd9a44d7cf295" href="/exercises/elbow-grab-one-arm-pullup-e0sz" width="320" height="320" data-path="images/exercises/e0sz.jpg">Advanced</Card>
  <Card title="Strap-assisted one-arm pullup" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0t0.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=acf3dc1109dd8aa56dc1ac6fe683c3fa" href="/exercises/strap-assisted-one-arm-pullup-e0t0" width="320" height="320" data-path="images/exercises/e0t0.jpg">Advanced</Card>
  <Card title="One-arm chinup eccentric" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e122.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=505fd7eb75a4e47233dcc519995cc919" href="/exercises/one-arm-chinup-eccentric-e122" width="320" height="320" data-path="images/exercises/e122.jpg">Advanced</Card>
  <Card title="Strap-assisted one-arm chinup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e127.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=8602e2c930033814acd0c99f0d37308c" href="/exercises/strap-assisted-one-arm-chinup-e127" width="320" height="320" data-path="images/exercises/e127.jpg">Advanced</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="One-arm-chinup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07i.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=b243346ede3e89cf74be555e7a1d9730" href="/exercises/one-arm-chinup-e07i" width="320" height="320" data-path="images/exercises/e07i.jpg">Herculean</Card>
  <Card title="Assisted one-arm-chinup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01r.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=791b82da5a76e5db20e11dae374b1f86" href="/exercises/assisted-one-arm-chinup-e01r" width="320" height="320" data-path="images/exercises/e01r.jpg">Elite</Card>
  <Card title="One-arm pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e121.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=012b44f18c432530dc1dfca0d09ede1c" href="/exercises/one-arm-pullup-e121" width="320" height="320" data-path="images/exercises/e121.jpg">Herculean</Card>
  <Card title="One-arm chinup eccentric" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e122.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=505fd7eb75a4e47233dcc519995cc919" href="/exercises/one-arm-chinup-eccentric-e122" width="320" height="320" data-path="images/exercises/e122.jpg">Advanced</Card>
  <Card title="Band-assisted partial one-arm chinup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e126.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=2df1955a5490abb080ad23e3e0d0db89" href="/exercises/band-assisted-partial-one-arm-chinup-e126" width="320" height="320" data-path="images/exercises/e126.jpg">Advanced</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Rings archer pullup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08f.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=af0ab76d367868bc92be9a3fc561b2d8" href="/exercises/rings-archer-pullup-e08f" width="320" height="320" data-path="images/exercises/e08f.jpg">Elite</Card>
    <Card title="Rings pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11t.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=73d305c34ad0b9aa60c5891529d6504a" href="/exercises/rings-pullup-e11t" width="320" height="320" data-path="images/exercises/e11t.jpg">Intermediate</Card>
    <Card title="Wide rings pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11u.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=3ec8cf8a70c167e9d07d3c42f0ddf369" href="/exercises/wide-rings-pullup-e11u" width="320" height="320" data-path="images/exercises/e11u.jpg">Advanced</Card>
    <Card title="Archer row" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01n.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=7ea0f61b35a8cea003c877a079eead36" href="/exercises/archer-row-e01n" width="320" height="320" data-path="images/exercises/e01n.jpg">Intermediate</Card>
    <Card title="Rings typewriter pullup" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09n.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=265c6b9e7017d1e70d06fe8cc505aabe" href="/exercises/rings-typewriter-pullup-e09n" width="320" height="320" data-path="images/exercises/e09n.jpg">Advanced</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/rings-one-arm-chinup-e120). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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