One Arm Chin-Up
How to do the One Arm Chin-Up
- 1
For this exercise, start out by placing a towel around a chin up bar.
- 2
Grab 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
Bring 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
Pull 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
After 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
Repeat this motion for the prescribed amount of repetitions.
- 7
Switch arms and repeat the movement.
How to program the One Arm Chin-Up
Sets and reps
As a compound movement, the One Arm Chin-Up responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One Arm Chin-Up is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One Arm Chin-Up work?
The One Arm Chin-Up primarily targets the Middle Back. It also recruits the Biceps, Forearms, Lats as supporting muscles.
What equipment do I need for the One Arm Chin-Up?
You need Other. Difficulty level: Expert.
How many sets and reps of the One Arm Chin-Up should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
