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One Arm Chin-Up

The one-arm chin-up is about as advanced as bodyweight pulling gets — most lifters need years of progressive loading before a single arm can pull full body weight through a full range. Small torso rotation to help the working side is normal even among people who can do it.

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Also known as: One Arm Chinup

Category

Back

Equipment

Body Weight

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the One Arm Chin-Up

1. Position yourself under a pull-up bar with feet shoulder-width apart.
2. Reach up and take an underhand hold of the bar with one hand, using your other hand to grip that wrist for support.
3. Let your body hang with the working arm fully straightened, torso straight and core braced.
4. Bend the elbow and draw yourself upward, contracting your back muscles to drive the pull.
5. Keep pulling until your chin clears the bar, then lower back down under control to the hanging start.
6. Perform the target number of reps, then switch to the other arm and repeat.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The One Arm Chin-Up mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Band Assisted Pull-Up Band · Lats Cable Bar Lateral Pulldown Cable · Lats Lever Assisted Chin-Up Leverage Machine · Lats Weighted Close Grip Chin-Up On Dip Cage Weighted · Lats

FAQ

What muscles does the One Arm Chin-Up work?

The One Arm Chin-Up mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the One Arm Chin-Up?

You do the One Arm Chin-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the One Arm Chin-Up?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the One Arm Chin-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the One Arm Chin-Up?

The Band Assisted Pull-Up trains your lats with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.