Intermediate
ONE ARM CHIN-UP
Back
Body Part
Lats
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand facing a pull-up bar with your feet shoulder-width apart.
2
Step: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
Step:3 Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
4
Step:4 Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
5
Step:5 Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions, then switch arms and repeat.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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