Wrist-grab one-arm pullup (Grip-assisted one-arm pullup, Uneven pullup, Assisted one-hand pullup)

Muscles

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

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

Risks

1. Your full weight hangs off of one hand's grip, the other is used just for assistance with pulling
2. Make sure the bar or ring can take your whole weight and your grip won't slip during the exercise

Similar Exercises

• Weighted chinup
• One-arm chinup with 3 fingers support
• Band-assisted partial one-arm chinup
• Weighted pullup
• One-arm chinup eccentric

Equipment

• High hanging device