One Arm Chin-up

latsbackbody weight

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.

One Arm Chin-up exercise demonstration showing proper form

How to Do the One Arm Chin-up

Follow these steps to perform the One Arm Chin-up with correct form:

  1. 1Stand facing a pull-up bar with your feet shoulder-width apart.
  2. 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.
  3. 3Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
  4. 4Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
  5. 5Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms and repeat.

One Arm Chin-up Muscles Worked

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
body weight
Body Part
back
Category
Extended

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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.

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