Bodyweight Training

Assisted One-Arm Chin-Up exercise

A progression for one-arm chin-ups, using your other hand or a support to assist the lift.

Assisted One-Arm Chin-Up exercise demonstration

How to perform Assisted One-Arm Chin-Up

  1. Grip the bar with one hand, palm facing you.
  2. Use the opposite hand for support (on the bar, towel, or band).
  3. Hang with arms fully extended.
  4. Pull your chin above the bar, using the support as needed.
  5. Lower yourself slowly to full extension.
  6. Minimize support over time for progression.
  7. Repeat or switch arms.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.