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One Arm Chin-Up

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Middle Back, with support from Biceps, Forearms, Lats. It is best suited to expert lifters.

Expert level · Equipment: Other · Compound · Pull

Primary muscles: Middle Back Secondary muscles: Biceps, Forearms, Lats

How to perform One Arm Chin-Up

  1. Step 1. For this exercise, start out by placing a towel around a chin up bar.
  2. Step 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. Step 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. Step 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. Step 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. Step 6. Repeat this motion for the prescribed amount of repetitions.
  7. Step 7. Switch arms and repeat the movement.

Frequently asked questions

What are the primary muscles targeted during a one arm chin-up?

The movement primarily targets the latissimus dorsi and the biceps brachii. Significant isometric tension is also required from the core and forearm flexors to maintain stability.

How should I position my non-working arm for better balance?

Keep the free arm close to your body or tucked toward your chest to minimize swinging. Avoid flailing the legs or non-working arm, as this disrupts the vertical line of pull.

What is a common mistake to avoid when initiating the pull?

Many lifters fail to engage the scapula before pulling with the arm. Ensure you depress and retract the shoulder blade to protect the joint and maximize back recruitment.

What is an effective progression for beginners to build this strength?

Start with weighted chin-ups and eccentric-only repetitions to build the necessary force production. Assisted variations using a resistance band or a pulley system can also bridge the gap.

How should I program one arm chin-ups for strength gains?

Due to the high neurological demand, perform this exercise early in the workout for 1 to 3 repetitions per set. Limit frequency to twice per week to allow for connective tissue recovery.

Sample sets & reps for One Arm Chin-Up

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Middle Back exercises

  • Alternating Kettlebell Row — kettlebell
  • Alternating Renegade Row — kettlebell
  • Bent Over Barbell Row — barbell
  • Bent Over One-Arm Long Bar Row — barbell
  • Bent Over Two-Arm Long Bar Row — barbell

See all Middle Back exercises →

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