How to do the One-arm Chin-up, step by step
- Hang from one hand with an underhand grip, other arm relaxed.
- Actively pull your shoulder down.
- Pull up without any swing until your chin is over the bar.
- Lower under control.
Common mistakes and how to fix them
- Body rotates a lotlegs slightly forward, core tight.
- Swinging a leg for momentumstart from a still hang.
How to scale the One-arm Chin-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Assist with your free hand on your wrist
- Archer Pull-up
- Lowering only
Also known as
One arm chin-up · One arm pull-up
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.