One arm chin-up

One arm chin-up

Difficulty

Advanced

Category

Strength

Target Muscle

Lats

Secondary Muscles

biceps, forearms

Equipment

Body weight

Body Part

Back

The one arm chin-up is a highly advanced bodyweight exercise that targets the latissimus dorsi (lats) and requires significant strength, coordination, and grip power. It is performed by pulling your body up to a bar using only one arm, with the other hand optionally supporting the wrist.

The one arm chin-up is a highly advanced bodyweight exercise that targets the latissimus dorsi (lats) and requires significant strength, coordination, and grip power. It is performed by pulling your body up to a bar using only one arm, with the other hand optionally supporting the wrist.

The one arm chin-up is a highly advanced bodyweight exercise that targets the latissimus dorsi (lats) and requires significant strength, coordination, and grip power. It is performed by pulling your body up to a bar using only one arm, with the other hand optionally supporting the wrist.

How to Do the One arm chin-up

How to Do the One arm chin-up

How to Do the One arm chin-up

Stand facing a pull-up bar with your feet shoulder-width apart. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position. Repeat for the desired number of repetitions, then switch arms and repeat.

Related Exercises

Related Exercises

Side-to-side chin

Archer pull up

Kipping muscle up

Weighted muscle up

Weighted pull-up

Wide grip pull-up

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