One-Arm Chin-Up
The chin-up on a single arm, palm facing you, the free arm held out to the side; an advanced move that needs a solid base of strict two-arm chin-ups.
How to do it
Setup
Dead hang from one hand, underhand grip, the other arm out to the side, shoulders active.
Steps
- Draw the working side's blade down first.
- Pull the chin to the bar, the elbow driving to the ribs.
- Lower slowly to a full hang; switch arms after the set.
Common mistakes
Body spinning away from the bar: tense the whole body and keep the chest square. Grabbing the wrist with the free hand: that is another exercise; the free arm stays out. Trying it without solid two-arm strength: build strict chin-ups first.
Breathing
Exhale on the pull, inhale lowering.
