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One-Arm Chin-Up

Calisthenics / Expert
  • Lats
  • Biceps
  • Forearms
  • Middle Back
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0 ratings
  • Steps
  • Variations
  • Tips
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How to do the One-Arm Chin-Up - Learn Proper One-Arm Chin-Up Form

  1. Step 1: Stand in front of a chin up bar. Place a towel around one grip bar and hold the ends of the towel with one hand. Place the other hand on the other grip bar, palm facing you.
  2. Step 2: Pull your torso tight and back, curving your lower back out. Hold your chest slightly upward.
  3. Step 3: Using your abdominals and exhaling, pull your weight up on the grip bar until your chin is parallel to your palm.
  4. Step 4: Pause momentarily and then lower your weight back to the starting position slowly.
  5. Step 5: Repeat for a full set and then switch hands.

One-Arm Chin-Up Variations and One-Arm Chin-Up Alternatives

  1. Variation 1: Use a chin assist machine, expecially if you are first starting out with this exercise.
  2. Variation 2: Use a partner to hold your legs for additional support.

One-Arm Chin-Up Tips

  1. Tip 1: Keep your abdominals tight to stabilize your balance and assist your back muscles.
  2. Tip 2: Alternate sides between sets until you have completed 3 sets of 10 to 15 reps.

One-Arm Chin-Up Records and One-Arm Chin-Up Statistics from Site Users

One-Arm Chin-Up - Similar Exercises

ExercisePrimary MuscleDifficulty
Default LatsIntermediate
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One Arm Chin Up Workout Programs (Workout Plans that use the One-Arm Chin-Up)

Workout PlanDifficulty
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One Arm Chin Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Biceps blue Forearms blue Middleback blue Lats orange

One Arm Chin Up Equipment

One Arm Chin Up Training Details

The one-arm chin-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the biceps, forearms, and middle back.

The only one-arm chin-up equipment that you really need is the following: chin-up bar. There are however many different one-arm chin-up variations that you can try out that may require different types of one-arm chin-up equipment or maye even require no equipment at all.

Learning proper one-arm chin-up form is easy with the step by step one-arm chin-up instructions, one-arm chin-up tips, and the instructional one-arm chin-up technique video on this page. The one-arm chin-up is a pull exercise for those with a expert level of physical fitness and exercise experience. Watch the one-arm chin-up video, learn how to do the one-arm chin-up, and then be sure and browse through the one-arm chin-up workouts on our workout plans page!

One Arm Chin Up Sports


One Arm Chin Up Force Type: Pull
One Arm Chin Up Mechanics Type: Compound
One Arm Chin Up Other Names: One Arm Chin Ups, One Arm ChinUps, pull ups, pullups, pull-ups, One Arm Chin-Ups,

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