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What is the One-Arm Chin?
The one-arm chin-up is an advanced bodybuilding exercise requiring excellent upper body strength and body control. It primarily targets the back muscles, including the latissimus dorsi, as well as the biceps and forearms. This exercise is a great way to test your relative strength and coordination.
How to properly perform the One-Arm Chin
- Hang from a pull-up bar with an overhand grip.
- Shift your weight to one side and release your other hand from the bar.
- With one arm, pull yourself up until your chin is above the bar.
- Lower yourself back down with control.
- Repeat for the recommended number of repetitions, then switch arms.
Targeted muscles and equipment
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Complementary exercises
Other exercises for Biceps:
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