One arm chin-up

How to do it

1. 1Stand in front of a pull‑up bar with feet shoulder‑width apart.
2. 2Stretch up and grab the bar with a supinated grip, one hand holding the bar and the other supporting the wrist.
3. 3Hang from the bar with the arm fully extended, keeping your body straight and core engaged.
4. 4Pull your body toward the bar by bending the elbow and contracting your back muscles.
5. 5Continue rising until your chin clears the bar, then lower yourself slowly back to the starting position.
6. 6Repeat for the desired number of reps, then switch arms and repeat.

More lats exercises

• Weighted muscle upWeighted
• Mixed grip chin-upBodyweight
• Band kneeling one arm pulldownResistance band
• Barbell pullover to pressBarbell
• Band assisted pull-upResistance band
• Kipping muscle upBodyweight
• Muscle-up (on vertical bar)Bodyweight
• Muscle upBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.