One Arm Chin-Up

One Arm Chin-Up is a advanced-level compound in the strength category that primarily works the mid back. It also recruits the biceps, forearms and lats. It is performed with other equipment.

How to do it

1. 1For this exercise, start out by placing a towel around a chin up bar.
2. 2Grab the chin-up bar with your palm facing you. One hand will be grabbing the chin-up bar and the other will be grabbing the towel.
3. 3Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.v
4. 4Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
5. 5After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
6. 6Repeat this motion for the prescribed amount of repetitions.
7. 7Switch arms and repeat the movement.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.