one arm chin-up
one arm chin-up is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand facing a pull-up bar with your feet shoulder-width apart.
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.
Step 3
Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
Step 4
Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
Step 5
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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