One-Arm Straight Muscle-Up

Technique

How to perform One-Arm Straight Muscle-Up

1. Grasp a pair of rings and hang with a false grip so both wrists rest atop the rings, arms fully extended, shoulders depressed, and legs together in a tight hollow position.
2. Shift your weight onto the working arm (e.g. right) while simultaneously sweeping the opposite ring slightly outward; keep that non‑working arm locked straight throughout the entire rep.
3. Initiate a slow, controlled pull by driving your working‑side elbow down and back along your ribs, lifting your sternum toward the rings while the straight arm maintains outward pressure and remains almost vertical.
4. As your chest nears ring height, lean your torso forward, allowing the working elbow to glide in front of the ring.
5. Maintain the hollow body and keep the straight arm extended and pushing slightly down and out.
6. Transition smoothly into the dip phase by rolling your wrist over the ring and pressing through the working arm until your elbow locks, finishing in a tall support hold with both arms straight, shoulders depressed, and rings turned out.
7. Reverse the motion under strict control: bend the working elbow, lean back through the transition, and lower into the false‑grip dead hang without letting the straight arm bend or the rings swing before repeating on the opposite side or for the prescribed reps.

Recommended external demonstration

Watch One-Arm Straight Muscle-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.