Exercises · Strength

One Arm Chin-Up

Other Middle Back

The One Arm Chin-Up is a strength movement that targets your middle back. Here's how to do it with clean form.

How to do the One Arm Chin-Up

Grip the bar with one hand using a supinated (palms-toward-you) grip.
Hang fully at arm's length before initiating the pull.
Drive your elbow down and back to pull your chin above the bar.
Lower yourself slowly and under control to protect the shoulder and elbow.

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More Middle Back exercises

Alternating Kettlebell Row Alternating Renegade Row Bent Over Barbell Row Bent Over One-Arm Long Bar Row Bent Over Two-Arm Long Bar Row Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row With Palms In Bodyweight Mid Row