Bodyweight Training

One-Arm Chin-Up exercise

An advanced chin-up using only one arm to pull your body up. Builds immense strength in the arm and back.

One-Arm Chin-Up exercise demonstration

How to perform One-Arm Chin-Up

  1. Grip the bar with one hand, palm facing you.
  2. Keep your body straight and stabilize your core.
  3. Pull your chin above the bar using just one arm.
  4. Keep your elbow close to your body.
  5. Lower yourself under control until your arm is straight.
  6. Ensure full range of motion.
  7. Repeat or switch arms if able.

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

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