One Arm Chin-Up

One Arm Chin-Up

The One Arm Chin-Up is an advanced upper body exercise that targets the muscles in your back, arms, and shoulders. As the name suggests, it involves performing a chin-up using only one arm while the other arm hangs by your side. This exercise not only builds impressive upper body strength and muscular definition, but also challenges your core stability and grip strength. The One Arm Chin-Up primarily targets the latissimus dorsi or the "lats," which are the large muscles on the sides of your back. By performing this exercise, you can develop the width and thickness of your back, leading to a more sculpted and V-shaped physique. In addition, the biceps, forearms, and shoulder muscles are heavily activated, providing a comprehensive upper body workout. To successfully perform the One Arm Chin-Up, immense upper body and core strength are required. It is essential to progress gradually and build your strength with regular chin-ups and variations before attempting this exercise. Incorporating a balanced strength training routine that includes exercises like pull-ups, rows, and pulldowns can help you develop the necessary strength to perform the One Arm Chin-Up. Remember, it is crucial to warm up adequately before attempting this exercise, and ensure that your form is correct to minimize the risk of injury. Always listen to your body and gradually progress as your strength improves. The One Arm Chin-Up can be a challenging but rewarding exercise that takes your upper body strength and aesthetics to new heights. Keep pushing your limits and watch your back muscles grow stronger with each rep!


  • Stand facing a pull-up bar with your feet shoulder-width apart
  • Extend one arm towards the bar and grip it with an underhand grip
  • Engage your core and initiate the movement by pulling your body upward while keeping your elbow tucked close to your side
  • Continue pulling until your chin is above the bar
  • Lower yourself back down in a controlled manner, fully extending your arm
  • Repeat the movement for the desired number of repetitions on each arm
  • Ensure proper form by using your back and arm muscles to perform the exercise and avoid excessive swinging or momentum

Tips & Tricks

  • 1. Incorporate pulling exercises such as rows and lat pull-downs into your workout routine to strengthen the muscles used in a one arm chin-up.
  • 2. Increase your grip strength by practicing exercises like hanging from a bar or doing farmer's walks with heavy weights.
  • 3. Use resistance bands to assist in the movement if you are unable to perform a full one arm chin-up yet. This will help you build strength gradually.
  • 4. Strengthen your core muscles through exercises like planks, Russian twists, and hanging leg raises. A strong core will provide stability during the one arm chin-up.
  • 5. Eat a balanced diet that includes enough protein to support muscle growth and repair. Consume foods like lean meats, eggs, legumes, and dairy products.
  • 6. Give yourself enough rest days between workouts to allow your muscles to recover and grow stronger.
  • 7. Stay consistent with your training and gradually increase the intensity of your workouts over time.
  • 8. Perform negative chin-ups by jumping up to the top position and slowly lowering yourself down. This eccentric movement helps build strength in the muscles involved in the one arm chin-up.
  • 9. Incorporate bicep and forearm exercises such as curls and wrist curls to further develop the muscles used in the one arm chin-up.
  • 10. Listen to your body and avoid pushing yourself too hard, which may increase the risk of injury. Always prioritize proper form and technique.


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