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Also known as: Grip-assisted one-arm pullup, Uneven pullup, Assisted one-hand pullup.

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Technique

  1. Firmly grasp the bar with working hand and grab the wrist of the working arm with the assising hand
  2. Ascend slowly until your chest touches the working hand
  3. Pause and smoothly lower yourself down
Logging: Repetitions done on one side.
Risks
  • Your full weight hangs off of one hand’s grip, the other is used just for assistance with pulling
  • Make sure the bar or ring can take your whole weight and your grip won’t slip during the exercise

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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

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderdepressionretraction
trains stretches

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Progressions

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Elbow-grab one-arm pullup

Advanced
e12l

Weighted pullup

Intermediate
e126

Band-assisted partial one-arm chinup

Advanced
e123

One-arm chinup with 3 fingers support

Advanced
e1ai

Weighted chinup

Intermediate
e124

One-arm chinup with 2 fingers support

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.