One Arm Chin Up
Description
The exercise involves pulling oneself up with one arm while hanging from a bar or other sturdy object. It requires significant upper body strength and is a challenging feat of athleticism.
Muscle Group
Equipment Required
One Arm Chin Up Instructions
- Find a sturdy pull-up bar that can support your weight.
- Stand facing the bar and grip it with one hand, using an underhand grip (palm facing towards you).
- Hang from the bar with your arm fully extended and your shoulder engaged.
- Slowly pull yourself up towards the bar, keeping your elbow close to your body.
- Continue pulling until your chin is above the bar.
- Lower yourself back down to the starting position with control.
- Repeat for desired number of reps, then switch arms and repeat on the other side.
One Arm Chin Up Form & Visual
One Arm Chin Up Benefits
- Increases upper body strength, particularly in the back, biceps, and forearms
- Improves grip strength and overall grip endurance
- Challenges and improves core stability and control
- Helps to correct muscle imbalances between the left and right sides of the body
- Can be a great way to progress towards more advanced bodyweight exercises, such as the muscle up
One Arm Chin Up Muscles Worked
- Biceps brachii
- Brachialis
- Brachioradialis
- Trapezius
- Rhomboids
- Latissimus dorsi
- Forearm muscles