Exercises / Back / One Arm Chin-Up
One Arm Chin-Up
One Arm Chin-Up: step-by-step technique, the muscles it works and a demo clip. Equipment: body only. Level: expert.
- Equipmentbody only
- Levelexpert
- Forcepull
- Typecompound
- Body partback
- Primary muscles
- lats, biceps
- Secondary muscles
- forearms
Free coach account, up to 3 clients
For coaches: build plans from this library, free. See how it works
How to do it
- 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.