one arm chin-up
one arm chin-up — highlighted muscle: lats

Muscles worked

lats, biceps, forearms

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one arm chin-up

Body part
back
Equipment
body weight
Target muscle
lats
Muscle group
biceps

Secondary muscles

bicepsforearms

How to perform it

  1. 1

    Stand facing a pull-up bar with your feet shoulder-width apart.

  2. 2

    Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.

  3. 3

    Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.

  4. 4

    Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.

  5. 5

    Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.

  6. 6

    Repeat for the desired number of repetitions, then switch arms and repeat.

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