One-Arm Chin-Up

Calisthenics / Expert

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How to do the One-Arm Chin-Up:

Muscles Worked

Biceps secondary Forearms secondary Middle back secondary Lats primary Muscles diagram

Details

The one-arm chin-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the biceps, forearms, and middle back ...more

The one-arm chin-up is a calisthenics exercise that primarily targets the lats and to a lesser degree also targets the biceps, forearms, and middle back.

The only one-arm chin-up equipment that you really need is the following: chin-up bar. There are however many different one-arm chin-up variations that you can try out that may require different types of one-arm chin-up equipment or maye even require no equipment at all.

Learning proper one-arm chin-up form is easy with the step by step one-arm chin-up instructions, one-arm chin-up tips, and the instructional one-arm chin-up technique video on this page. The one-arm chin-up is a pull exercise for those with a expert level of physical fitness and exercise experience. Watch the one-arm chin-up video, learn how to do the one-arm chin-up, and then be sure and browse through the one-arm chin-up workouts on our workout plans page!

Featured Plans

Tips

  1. Keep your abdominals tight to stabilize your balance and assist your back muscles.
  2. Alternate sides between sets until you have completed 3 sets of 10 to 15 reps.

Variations

  1. Use a chin assist machine, expecially if you are first starting out with this exercise.
  2. Use a partner to hold your legs for additional support.

Types

  • Force Type: Pull
  • Mechanics Type: Compound

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Equipment Needed

Featured Plans

Tips

  1. Keep your abdominals tight to stabilize your balance and assist your back muscles.
  2. Alternate sides between sets until you have completed 3 sets of 10 to 15 reps.

Variations

  1. Use a chin assist machine, expecially if you are first starting out with this exercise.
  2. Use a partner to hold your legs for additional support.

Types

  • Force Type: Pull
  • Mechanics Type: Compound