One Arm Chin-Up
One Arm Chin-Up is a advanced strength - asymmetrically assisted vertical pull exercise involving Rhomboids and middle trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius
- Secondary muscles
- Biceps brachii, Forearm gripping muscles, Latissimus dorsi
- Exercise type
- Advanced strength - asymmetrically assisted vertical pull
Exercise technique
- Towel
Loop a strong towel over a fixed bar.
- Main grip
Grasp the bar with one hand, palm facing you.
- Assistance
Hold the towel with the other hand at a height where it will not slip.
- Torso
Lift your chest slightly and stabilize your pelvis in the center.
- Pull
Pull your main elbow downward while taking the necessary assistance from the towel hand.
- Lower
Descend under control with both grips.
- Side
Switch the bar and towel hands and reproduce the same assistance setup.
Key technique points
- Do not treat this as an unassisted one-arm chin-up.
- Check the towel for tearing and slipping.
- Use a consistent height for the assisting hand.
- Resist torso rotation.
- Control the main shoulder throughout.
- Finish the set before your grip deteriorates.
Common mistakes
Holding the towel loosely
Do not allow the assisting support to slip under load.
Forcing a full one-arm effort
Do not suddenly remove assistance and expose your shoulder and elbow to excessive transitional loading.
Turning the torso
Do not let the asymmetrical grip become uncontrolled rotation.
Reaching with the neck
Do not use your chin to reach bar height.
Dropping quickly
Do not apply a sudden pull to the main arm on the descent.
Unequal setup between sides
Do not change the towel-hand position and ignore the difference in assistance.
Frequently asked questions
One Arm Chin-Up: why is “Holding the towel loosely” a mistake?
Do not allow the assisting support to slip under load.
One Arm Chin-Up: why is “Forcing a full one-arm effort” a mistake?
Do not suddenly remove assistance and expose your shoulder and elbow to excessive transitional loading.
One Arm Chin-Up: why is “Turning the torso” a mistake?
Do not let the asymmetrical grip become uncontrolled rotation.
One Arm Chin-Up: why is “Reaching with the neck” a mistake?
Do not use your chin to reach bar height.
One Arm Chin-Up: why is “Dropping quickly” a mistake?
Do not apply a sudden pull to the main arm on the descent.
One Arm Chin-Up: why is “Unequal setup between sides” a mistake?
Do not change the towel-hand position and ignore the difference in assistance.
What should I focus on when doing One Arm Chin-Up?
Do not treat this as an unassisted one-arm chin-up. Check the towel for tearing and slipping. Use a consistent height for the assisting hand. Resist torso rotation. Control the main shoulder throughout. Finish the set before your grip deteriorates.
Related exercises
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Alternating Kettlebell Row
- Alternating Renegade Row
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.