One arm chin-up
The one arm chin-up is an advanced bodyweight exercise that primarily targets the latissimus dorsi. It requires significant upper body strength and control, as the individual pulls their entire body weight up using one arm while gripping an overhead bar.
At a glance
- Area
- Back
- Main muscle
- Lats
- Equipment
- Body weight
- Level
- Advanced
Form tips
- Engage your core to stabilize your body.
- Use a false grip to improve grip strength.
- Keep your pulling arm close to your body.
- Avoid swinging or using momentum to complete the movement.
- Progress gradually to avoid injury.
What to watch out for
- shoulder injuries
- elbow injuries
- wrist injuries
- lack of sufficient upper body strength
Also known as
Trazioni a un braccio, one arm pull-up, single arm chin-up, single arm pull-up