Smart Workout Diary

One-Arm Chin-Up

The one-arm chin-up is an advanced unilateral pulling exercise performed from a bar with an underhand grip. It primarily trains the lats and biceps while demanding substantial grip strength, shoulder control, and trunk stability. It supports advanced upper-body pulling strength and bodyweight control.

Demonstration

One-Arm Chin-Up — demonstration 1
One-Arm Chin-Up — demonstration 2

Instructions

  1. Use a secure pull-up bar that allows your feet to hang freely, and warm up your shoulders, elbows, wrists, and back thoroughly.
  2. Stand beneath the bar and take an underhand grip with one hand, palm facing toward you. Let the other arm hang naturally without using it for assistance.
  3. Start from a controlled dead hang with the working shoulder active: keep it slightly depressed rather than shrugging toward your ear.
  4. Brace your trunk, keep the body as still as possible, and pull your elbow down toward your ribs while drawing your chest toward the bar.
  5. Continue until your chin clearly passes the bar without twisting or forcefully swinging your body.
  6. Lower slowly to a full controlled hang, maintaining shoulder control. Stop if you feel sharp pain in the shoulder, elbow, wrist, or hand.
Muscle Group
Lats
Other Muscle Groups
Biceps
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar, Body Only
Difficulty
Expert

Technique tips

  1. Build up progressively: this is an expert movement; use controlled assisted and eccentric work before attempting full repetitions.
  2. Avoid using a kip, leg swing, or torso twist to reach the bar; reduce the difficulty if you cannot stay controlled.
  3. Grip firmly and keep the wrist as neutral as practical rather than allowing it to collapse.
  4. Use a full, pain-free range of motion and rest adequately between demanding attempts.
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