Single Arm Ring Eccentric Chin Up

Instructions for proper form

Start by setting up the gymnastic rings at a height that allows you to hang with your feet off the ground. Grasp one ring with a supinated grip (palms facing you) at shoulder-width apart. Hang from the ring with your body fully extended, ensuring that your shoulder blades are engaged. Initiate the movement by pulling your body upward using the strength of your biceps and maintaining a controlled motion. Focus on a slow, controlled descent to maximize the eccentric contraction of the biceps as you lower yourself back to the starting position. Keep your core engaged and your body straight throughout the exercise.

Common mistakes to avoid

Avoid swinging or using momentum to perform the chin-up. Ensure that your shoulders are not shrugged as you pull; keep them down and back. Do not allow your hips to sag or your legs to kick out; maintain a straight line from your head to your heels. Additionally, make sure to control the descent speed to focus on the eccentric phase and prevent injury.

Benefits

Specific benefits of the exercise

This exercise effectively targets the biceps, improving muscle strength, hypertrophy, and endurance. It also enhances grip strength and stability due to the requirement of using gymnastic rings, which can improve overall upper body strength and athletic performance.

Expected results and timeframe

With consistent practice 2–3 times a week, you can expect to see noticeable increases in bicep strength and muscle definition within 6–8 weeks. Improved overall upper body strength and functional movement should also manifest during this timeframe..

Who this exercise is best for

This exercise is best for advanced trainees or athletes looking to enhance their upper body strength, particularly in the biceps and back. It is also beneficial for gymnastics or calisthenics enthusiasts aiming to improve their performance in skills requiring upper body strength.

Scientific studies supporting its effectiveness

Research indicates that eccentric training can produce greater increases in muscle strength and size compared to concentric-only training (Schoenfeld, 2010). Moreover, exercises involving gymnastic rings have been shown to enhance muscular performance by improving stability and joint coordination (Lehman et al., 2015).

Variations

Beginner modifications

For beginners, consider using a band-assisted single arm chin-up or performing the exercise with both arms simultaneously using the rings to build strength. You can also start with eccentric-only chin-ups by jumping or using a step to reach the top and then lowering slowly.

Advanced progressions

Advanced practitioners can try adding weights with a weighted vest or belt, incorporating isometric holds at the top of the movement, or performing muscle-ups from the rings to further increase the difficulty.

Integrations

Complementary exercises

Complementary exercises include ring dips, ring push-ups, and lat pull-downs to target similar muscle groups. Incorporating core exercises like L-sits or hanging leg raises may also enhance overall stability and control.

Super set recommendations

A good superset combination might include single-arm ring eccentric chin-ups followed immediately by ring dips for a combination of pulling and pushing movements that target the upper body effectively.

Sample workout routines

An example workout routine could include: 1) Warm-up: Dynamic stretches and mobility exercises for the shoulders and arms. 2) Single-arm ring eccentric chin-ups: 3 sets of 5–8 reps per arm. 3) Ring dips: 3 sets of 6–10 reps. 4) Core exercise: Hanging leg raises – 3 sets of 10 reps. 5) Cool down with static stretching focused on the biceps and shoulders.

Exercise combinations

A combination of ring exercises such as ring rows, single-arm ring dips, and eccentric chin-ups can create a comprehensive upper body workout that improves strength, stability, and muscle definition.

Best time to do this exercise in your workout

This exercise should be performed after your warm-up but before hitting other upper body pushing movements, as it specifically targets the biceps and requires a high level of strength and focus.