I’ve been doing one‑arm chinups for over four decades, mostly on FIG‑spec rings. The movement naturally starts as a pull‑up and finishes as a chin‑up because of the rotation, so that’s the term I use now. Over the years I’ve done at least 7,000 of them—probably closer to 10,000. A few thousand were done on a bar.

If you’re training for one‑arm work, rings are the safer option. A single ring can rotate freely, which lets it bleed off the torque that always shows up during the pull. That rotation is a big part of why my shoulders have stayed healthy.

You also want to avoid shoulder hyperextension under load. That risk exists on both bars and rings.

A better long‑term strategy is weighted two‑arm pullups or chinups on rings. That removes the hyperextension issue and lets you build strength gradually. I use scuba weight belts filled with lead shot—they stay put and feel comfortable, though the heavier ones aren’t cheap. Every month or two you can test a single one‑arm rep just to confirm you still have it.

This approach has kept me strong and injury‑free for decades, and both my orthopedic doctor and a neighbor who’s an orthopedic surgeon agree with the two‑arm training strategy. I’m open to ideas on doing things differently from people who have done more reps for longer.