One Arm Chin-Up

Back · Other

How to do it

Put a towel over the bar. Grip the bar with one hand underhand and the towel with the other, so it helps only as much as it has to. Lean back about 30 degrees with your chest out and pull with the elbow driving to your side; lower very slowly. **The lower you grip the towel, the less it helps**: that is the progression, and it takes months. This is an advanced movement and your elbow is what pays for shortcuts. The classic mistake is trying it before ten strict chin-ups and a lot of one-arm negative work.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Forearms

See all 907 exercises