The one arm chinup is a highly advanced bodyweight exercise that targets the latissimus dorsi (lats) and requires significant strength, coordination, and grip power. It is performed by pulling your body up to a bar using only one arm, with the other hand optionally supporting the wrist.
Also Works
BicepsForearms
How to Perform
1
Stand facing a pullup bar with your feet shoulder-width apart.
2
Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
3
Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
4
Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
5
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
6
Repeat for the desired number of repetitions, then switch arms and repeat.
Pro Tips
•Start with assisted versions (one hand gripping the wrist of the working arm) before attempting a full Single Arm Chinup.
•Engage your lat fully by depressing your shoulder before initiating the pull.
•Keep your body tight and avoid excessive swinging; a slight rotation toward the working arm is normal.
Common Mistakes
•Attempting the movement without adequate baseline strength (you should be able to do 15+ strict Chinups first).
•Kipping excessively instead of pulling with controlled strength.
•Neglecting to warm up the elbow and shoulder joints, which are under extreme stress during this exercise.