One Arm Chin-up
Learn how to do the One Arm Chin-up with proper form and technique. This body weight exercise primarily targets your Lats, with secondary emphasis on Biceps, Forearms.
How to Do the One Arm Chin-up
Follow these steps to perform the One Arm Chin-up with correct form:
- 1Stand facing a pull-up bar with your feet shoulder-width apart.
- 2Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
- 3Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
- 4Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
- 5Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch arms and repeat.
One Arm Chin-up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include One Arm Chin-up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the One Arm Chin-up work?
The One Arm Chin-up primarily targets your Lats. Secondary muscles worked include Biceps, Forearms. This makes it an effective exercise for developing your back.
Do I need equipment for the One Arm Chin-up?
No. The One Arm Chin-up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the One Arm Chin-up with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the One Arm Chin-up?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the One Arm Chin-up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the One Arm Chin-up best for?
The One Arm Chin-up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
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