One Arm Chin Up

One Arm Chin Up


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

  1. Find a sturdy pull-up bar that can support your weight.
  2. Stand facing the bar and grip it with one hand, using an underhand grip (palm facing towards you).
  3. Hang from the bar with your arm fully extended and your shoulder engaged.
  4. Slowly pull yourself up towards the bar, keeping your elbow close to your body.
  5. Continue pulling until your chin is above the bar.
  6. Lower yourself back down to the starting position with control.
  7. 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

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

One Arm Chin Up Variations & Alternatives

  • Assisted One Arm Chin Up
  • Negative One Arm Chin Up
  • Weighted One Arm Chin Up
  • One Arm Pull Up with Towel
  • One Arm Pull Up with Band
  • One Arm Pull Up with L-Sit