One-Arm Chin Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Hang from the bar by one hand with a palms-toward-you grip, the free arm tucked in at your side.
- Brace hard and stop the body from swinging or turning before you pull.
- Pull until the chin clears the bar, keeping the shoulder pulled down away from the ear.
- Lower all the way under control, then work the other side.
FORM TIPS
- Built over months from the assisted versions: archer, uneven, one-arm negatives and holds at the top. The elbow takes a lot of load here, so add volume slowly.
TARGET MUSCLES
Primary
- Lats
- Biceps
Secondary
- Forearms
In the app
This guide covers these exercises in the Ægir Iron library:
- One-Arm Chin Up
- One-Arm Chin Up Negative
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.