One-Arm Chin-Up

Lats, Biceps, ForearmsPull-Up Bar

The one-arm chin-up is an advanced pulling exercise for developing elite strength in the lats, biceps, and forearms. It requires high-level body control and core stability to build symmetrical upper-body power.

How to do it

1Grip the bar with one hand using an underhand grip, keeping your non-working arm clear of the bar.

2Depress the shoulder blade of your working arm and engage your lat before you start pulling.

3Exhale as you pull yourself up, driving your elbow toward your ribcage and minimizing torso rotation.

4Clear your chin over the bar and hold briefly at the top.

5Inhale as you lower yourself down smoothly and under full control to the starting hang.

Common mistakes

Excessive body twisting around your vertical axis, creating asymmetrical load on your spine and shoulder.

Yanking violently from a dead, unengaged shoulder, which increases the risk of ligament strain.

Cutting the range of motion short at the bottom, failing to fully engage the lat.

Breathing

Inhale at the bottom before pulling, exhale as you drive up, and inhale smoothly on the descent.

Make it harder or easier

To regress, assist by holding your working wrist with your free hand or using a resistance band.

To progress, add a distinct pause at the top position on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.