One Arm Chin-Up
The One Arm Chin-Up is a advanced none (bodyweight) exercise that works the Back. Follow the steps below.
Target musclesBack
EquipmentNone (Bodyweight)
LevelAdvanced
How to do the One Arm Chin-Up
- For this exercise, start out by placing a towel around a chin up bar.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.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.vPull 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.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.Repeat this motion for the prescribed amount of repetitions.Switch arms and repeat the movement.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.