One Arm Chin-Up
How to do the One Arm Chin-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Mid Back
Biceps, Forearms, Lats
Other
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.
Log it, see it on your body.
Every One Arm Chin-Up set you log feeds Ascend's anatomy heatmap, so your mid back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More mid back exercises
One Arm Chin-Up: common questions
What muscles does the One Arm Chin-Up work?
The One Arm Chin-Up primarily works the Mid Back. It also recruits the Biceps, Forearms and Lats as supporting muscles.
Is the One Arm Chin-Up suitable for beginners?
The One Arm Chin-Up is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
Is the One Arm Chin-Up a compound or isolation exercise?
The One Arm Chin-Up is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One Arm Chin-Up with correct form?
For this exercise, start out by placing a towel around a chin up bar. Follow the full step-by-step above for the complete movement.
Log your One Arm Chin-Up sets, free.
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