One Arm Pull Ups, One Arm Chin Ups with gym rings
One-arm pull-ups on gymnastic rings are among the most challenging pull-up exercises out there. Anyone who can already handle high loads in weighted pull-ups or perform multiple clean repetitions of archer pull-ups has a solid foundation to start learning the one-arm pull-up.
When training for the one-arm pull-up, it's important to progress slowly and systematically to avoid overuse injuries, such as elbow or shoulder pain.
Necessary equipment
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One Arm Pull Ups, One Arm Chin Ups with gym rings - the correct execution
- Hang from a ring with your left arm
- Launch from a full hang
- Pull the ring explosively to the chest
The exercise One Arm Pull Ups, One Arm Chin Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by One Arm Pull Ups, One Arm Chin Ups?
Primary trained muscles for One Arm Pull Ups, One Arm Chin Ups
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for One Arm Pull Ups, One Arm Chin Ups
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Similar exercises to One Arm Pull Ups, One Arm Chin Ups
Chin Ups with gym rings
Pull-ups on gymnastics rings, also known as ring pull-ups, are a fundamental exercise in calisthenics. Compared to classic overhand grip pull-ups on a bar, ring pull-ups are often gentler on the wrists and elbows since the rings are freely rotatable and can adapt to the body's natural movement. However, the muscles engaged remain the same as with bar pull-ups. Ring pull-ups also serve as an ideal preparation for advanced exercises such as the ring muscle-up or L-sit pull-ups on rings.
Weighted Chin Ups
Weighted chin-ups, also known as chin-ups with a neutral grip, are an excellent exercise for the back and biceps. Compared to weighted pull-ups (overhand grip), there are slight differences in the muscles targeted between the two variations—differences even measured in studies. However, the differences are so small that they hardly matter for most people, unless you’re pursuing serious bodybuilding goals. Both exercises activate muscles similarly, with chin-ups emphasizing the biceps and slightly engaging the chest, while pull-ups target the lower trapezius a bit more. Bottom line: both are great for building a strong back. But if your goal is to learn the bar muscle-up, then the weighted pull-up is the better choice!
Explosive Pull Ups
Explosive pull-ups are a dynamic variation of the classic pull-ups, where the body is pulled upwards with explosive force. This exercise primarily engages the upper body muscles, including the back, shoulders, and arms, while also requiring core stabilization. The movement ends in a quick, powerful extension, bringing the chin above the bar.
Explosive pull-ups are often used as a preparatory exercise for muscle-ups, as they develop the necessary strength and explosive power in the upper body required for the more advanced movement.
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