One-arm-chinup (OAC)

Skill Tree

Muscles

Technique

  1. Hang from a bar 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 above the bar 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.

Similar Exercises

Equipment