One-Arm Straight Muscle-Up

Recommended external demonstration

Watch One-Arm Straight Muscle-Up

One Arm Straight Muscle Up (ACAFitness Training)

Technique

How to perform One-Arm Straight Muscle-Up

1. Take a false grip on both rings and settle into a hang with both arms extended.
2. Choose the arm that will bend and keep the opposite elbow straight while maintaining its hand on the other ring.
3. Pull upward with the bending arm as the straight assisting arm moves outward and presses against its ring.
4. Bring your chest toward the bending arm's ring, then lean forward to move that shoulder above the hand.
5. Continue pressing down through the straight assisting arm while extending the bent elbow to raise your body into support.
6. Finish above the rings with both arms straight and the rings controlled beside your body.
7. Reverse the press and transition under control, allowing the bending arm to extend back into the hang while the assisting elbow remains straight.
8. Reset before another repetition or changing the bending arm.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.