One Arm Chin Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Teres Major, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.5
- Alternate Names
- One Arm Pull-Up
Visualised Target Muscle Groups
Front
Back
How to: One Arm Chin Up
- Grab the bar with one hand, palm facing you.
- Hang down fully, engaging your core.
- Pull yourself up until your chin is over the bar.
- Lower yourself back down in a controlled manner.
- Repeat for desired repetitions.
Common Mistakes
- Not achieving full extension at the bottom.
- Using momentum instead of strength.
- Neglecting core stability.
Modifications
- Use a resistance band for assistance.
- Perform a negative chin-up for strength building.
Tips
- Keep your core engaged and maintain a straight body line.
- Start from a dead hang and ensure full range of motion.
- Use a controlled motion to prevent swinging.
One Arm Chin Up Alternatives
Tags
back
strength
upper body
pull-up
advanced
muscle-building
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