Lats exercise · body weight
One Arm Chin-Up
The one arm chin-up is a bodyweight exercise that targets the lats, with the biceps and forearms assisting.
- Target muscle
- Lats
- Also works
- Biceps, forearms
- Equipment
- Body weight
- Body part
- Back
How to do the one arm chin-up
- Stand facing a pull-up bar with your feet shoulder-width apart.
- 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.
- Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
- Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
- Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms and repeat.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every bodyweight exercise.
