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Lats · Advanced

One Arm Chin Up

Elite unilateral chin-up performed from a strict one-arm hang without assistance from the free hand or momentum.

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One Arm Chin Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Bodyweight

Sets × reps

3 × 3 / side

Rest

3 min

How to perform it

Step-by-step instructions

  1. 01Grab the bar with one hand, palm facing you.
  2. 02Hang down fully, engaging your core.
  3. 03Pull yourself up until your chin is over the bar.
  4. 04Lower yourself back down in a controlled manner.
  5. 05Repeat for desired repetitions.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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