One-Finger Pull-up

Calisthenics / Expert

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Equipment Needed

  • Chin-Up Bar
  • Dip/Chin-Up Machine

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Average Sitewide One-Finger Pull-up Reps

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Average Female One-Finger Pull-up Reps

How to do the One-Finger Pull-up:

Muscles Worked

Biceps secondary Middle back secondary Shoulders secondary Lats primary Muscles diagram

Details

The one-finger pull-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back and shoulders ...more

The one-finger pull-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the biceps, middle back and shoulders.

The only one-finger pull-up equipment that you really need is the following: chin-up bar and dip/chin-up machine. There are however many different one-finger pull-up variations that you can try out that may require different types of one-finger pull-up equipment or maye even require no equipment at all.

Learning proper one-finger pull-up form is easy with the step by step one-finger pull-up instructions, one-finger pull-up tips, and the instructional one-finger pull-up technique video on this page. The one-finger pull-up is a exercise for those with a expert level of physical fitness and exercise experience. Watch the one-finger pull-up video, learn how to do the one-finger pull-up, and then be sure and browse through the one-finger pull-up workouts on our workout plans page!

Tips

  1. Make sure the finger you're going to use can handle all of your body weight before trying this.
  2. Make sure you steady yourself before beginning. Avoid and swinging motion.
  3. Switch arms to get a balanced workout.

Variations

  1. Use an dip / chin-up machine to practice with less weight.
  2. Wear a weight vest to increase the difficulty.
  3. Try incorporating an L-Sit into your One-Finger Pull-up.

Types

  • Force Type: Pull
  • Mechanics Type: Compound

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Equipment Needed

  • Chin-Up Bar
  • Dip/Chin-Up Machine

Tips

  1. Make sure the finger you're going to use can handle all of your body weight before trying this.
  2. Make sure you steady yourself before beginning. Avoid and swinging motion.
  3. Switch arms to get a balanced workout.

Variations

  1. Use an dip / chin-up machine to practice with less weight.
  2. Wear a weight vest to increase the difficulty.
  3. Try incorporating an L-Sit into your One-Finger Pull-up.

Types

  • Force Type: Pull
  • Mechanics Type: Compound