One Arm Chin-Up
Muscles worked
Instructions
- 1For this exercise, start out by placing a towel around a chin up bar.
- 2Grab 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.
- 3Bring 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
- 4Pull 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.
- 5After 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.
- 6Repeat this motion for the prescribed amount of repetitions.
- 7Switch arms and repeat the movement.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About One Arm Chin-Up
The one-arm chin-up is one of the most demanding pulling movements out there: it requires pulling the entire bodyweight up with a single arm, while the other hand holds a towel wrapped around the bar for slight balance assistance (without actually bearing real load). It's an expert-level movement reserved for lifters who already have well-above-average pulling strength, typically able to perform heavy weighted pull-ups or many assisted one-arm reps before attempting the full version.
check_circleBenefits
- check_circleBuilds exceptional unilateral pulling strength
- check_circleIntensely strengthens the lats, biceps, and forearm
- check_circleCorrects strength imbalances between the two sides of the body
- check_circleAn iconic strength benchmark for pulling ability
lightbulbExecution tips
- lightbulbBuild up first with heavy weighted pull-ups on both arms
- lightbulbUse the towel only for balance, not to actually pull with the other hand
- lightbulbKeep the torso slightly leaned back for a natural pulling path
- lightbulbPractice controlled one-arm negatives before chasing the full rep
warningCommon mistakes
- warningAttempting the movement without a sufficient strength base, risking shoulder or elbow injury
- warningActually pulling with the towel hand instead of using it just for balance
- warningSwinging excessively to build momentum
- warningSkipping progressive unilateral work (negatives, archer pull-ups) before trying the strict version
helpFrequently asked questions
What strength level do I need to achieve a one-arm chin-up?expand_more
Generally, being able to perform a weighted pull-up with about 40-50% of your bodyweight as added load is a good indicator before attempting it.
Can the towel actually help me pull?expand_more
No, it should only be used to stabilize balance; if you pull on it to assist, it's no longer a true one-arm chin-up.
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