Lats · Body weight · Advanced
How to do One Arm Chin-up
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.
- Primary muscle
- Lats
- Equipment
- Body weight
- Level
- Advanced
- Category
- Back
How to do One Arm Chin-up, step by step
- 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.
Station taken, or training at home? Alternatives to One Arm Chin-up →
Track One Arm Chin-up in SPLYT
One Arm Chin-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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