One Arm Chin-Up

Setup

1. 01Grip the bar with one hand in a supinated or neutral position.
2. 02Hang with the working arm fully extended and the free arm held at the side or on the chest.
3. 03Depress the working shoulder blade and lock in a hollow body position.
4. 04Keep the legs together or slightly crossed to control rotation.

Execution

1. 01Initiate by pulling the shoulder blade down, then drive the elbow toward the ribs.
2. 02Pull in one continuous effort until the chin clears the bar.
3. 03Resist the body's tendency to twist by bracing the core hard.
4. 04Lower under full control back to a straight-arm hang.

Checkpoints

• -Shoulder blade sets before the elbow bends.
• -Torso rotation is minimal through the pull.
• -Chin clears the bar without a violent kip.
• -The descent takes at least as long as the ascent.

Common mistakes

• -Attempting it before owning weighted chin-ups at roughly half bodyweight added.
• -Yanking from a dead hang with a relaxed shoulder.
• -Letting the body spin instead of bracing against rotation.
• -Dropping from the top and skipping the eccentric, where most strength is built.