One-arm bent-arm hang (Top of OAC hold, One-arm lock-off)

Muscles

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

Technique

1. Hold the top position of a One-arm-chinup : hanging from a support with one arm, the elbow fully flexed, your chin above the bar.

Similar Exercises

• One-arm chinup with 2 fingers support
• One-arm chinup eccentric
• Elbow-grab one-arm pullup
• Assisted one-arm-chinup
• Counterweight partial one-arm chinup

Equipment

• High hanging device