Equipmentbody weight
Difficultyadvanced
latsback
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.
Step-by-Step Form & Technique
- 1.Stand facing a pull-up bar with your feet shoulder-width apart.
- 2.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.
- 3.Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
- 4.Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
- 5.Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
- 6.Repeat for the desired number of repetitions, then switch arms and repeat.
Secondary Muscles
bicepsforearms
Track One Arm Chin-Up in RepEight
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