One Arm Chin-Up

The One Arm Chin-Up is a expert compound movement that activates 4 muscle groups simultaneously. It primarily targets the Middle Back, making it one of the more efficient exercises in RepStack's 873-exercise database.

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One Arm Chin-Up - starting position

Starting position

One Arm Chin-Up - ending position

Ending position

Muscles Worked

Primary Middle Back
Secondary Biceps Forearms Lats

The middle back handles the primary load during this movement. The biceps and forearms and lats assist as stabilizers throughout the range of motion.

How to One Arm Chin-Up

  1. 1

    For this exercise, start out by placing a towel around a chin up bar.

  2. 2

    Grab the chin-up bar with your palm facing you. One hand will be grabbing the chin-up bar and the other will be grabbing the towel.

  3. 3

    Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.v

  4. 4

    Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

  5. 5

    After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.

  6. 6

    Repeat this motion for the prescribed amount of repetitions.

  7. 7

    Switch arms and repeat the movement.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

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Bent Over One-Arm Long Bar Row - starting position

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Bent Over Two-Arm Long Bar Row - starting position

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Bent Over Two-Dumbbell Row - starting position

Bent Over Two-Dumbbell Row

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Frequently Asked Questions

What muscles does the One Arm Chin-Up work?

The One Arm Chin-Up primarily works the Middle Back. Secondary muscles include the Biceps, Forearms, Lats, which assist during the movement.

Is the One Arm Chin-Up good for beginners?

The One Arm Chin-Up is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.

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

You need other to perform the One Arm Chin-Up. Most commercial gyms will have this available.

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