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One Arm Chin-Up

Learn how to do one arm chin-up with a clear setup, controlled movement, and a technique you can repeat.

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See the movement
One Arm Chin-Up: matching illustrations comparing the setup and movement positions
01Set your position02Make the movement

How to do one arm chin-up

  1. For this exercise, start out by placing a towel around a chin up bar.
  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. 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. 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. 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. Repeat this motion for the prescribed amount of repetitions.
  7. Switch arms and repeat the movement.
One Arm Chin-Up exercise illustration

One Arm Chin-Up: muscles worked

Primary focus: back. Supporting muscles: Biceps, Forearms.

BackBicepsForearms
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do one arm chin-up?

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

What muscles does one arm chin-up work?

One Arm Chin-Up primarily trains the back, with the biceps and forearms contributing. The exact demand depends on your setup, range, and chosen load.

What is the best technique for one arm chin-up?

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

What can I do instead of one arm chin-up?

Related options include Muscle Up, Band Assisted Pull-Up, Bodyweight Mid Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing one arm chin-up and the related movements above to compare equipment and technique choices.

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