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Technique

  1. Firmly grasp the bar with working hand and grab a strap or band with the assisting hand.
  2. Focus on pulling with the working arm and use as little assistance as possible with the other arm.
  3. Pause and then smoothly lower yourself down, using as little assistance as possible.
  4. Over time, lower the assisting hand to force yourself to use the working arm more.
Logging: Repetitions done on one side.
Risks
  • This puts a lot of load on the biceps; make sure you are properly warmed up and progress slowly to avoid injuries and tears.

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Muscles

Strength

Primary

  • Biceps
  • Forearms
  • Back
  • Serratus anterior
  • Chest
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Teres major

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars
Hangboard
Hangboard
Doorway or unstable pullup bar
Doorway or unstable pullup bar
Strap
Strap

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderdepressionretraction
trains stretches

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Progressions

e07i

One-arm-chinup

Herculean
e120

Rings one-arm chinup

Herculean
e121

One-arm pullup

Herculean

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Variations

e127

Strap-assisted one-arm chinup

Advanced
e123

One-arm chinup with 3 fingers support

Advanced
e126

Band-assisted partial one-arm chinup

Advanced
e122

One-arm chinup eccentric

Advanced
e0sz

Elbow-grab one-arm pullup

Advanced
e0sy

Wrist-grab one-arm pullup

Intermediate
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.