One-Arm Chin-Up

Body region

• Back
• Arms
• Core

Muscles

Main

• Latissimus Dorsi
• Biceps
• Brachialis

Helps

• Deltoid
• Trapezius
• Teres Major
• Rhomboids
• Brachioradialis

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from the bar with one hand, palm facing you.
2. Brace your trunk and set the shoulder down away from the ear.
3. Pull until your chin is above the bar, resisting the urge to rotate.
4. Lower slowly to a full hang.

Cues

• Keep the free arm by your side or across your chest.
• Build up with slow negatives and archer pull-ups.

Common mistakes

• Dropping fast from the top, which strains the elbow.
• Spinning toward the working arm.
• Training it with no base of strict chin-ups.

Alternatives

• Archer Pull-Up
• Pull-Up