Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

One arm chin-up

Advanced

One arm chin-up is a compound bodyweight exercise for the lats, also working the biceps and forearms.

Trained one side at a time.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Stand facing a pull-up bar with your feet shoulder-width apart.
  2. 2Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
  3. 3Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
  4. 4Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
  5. 5Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch arms and repeat.

What to do instead

  • Weighted close grip chin-up on dip cageWeight plate
  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Archer pull upBodyweight
  • Weighted one hand pull upWeight plate

Easier variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight

Harder variations

  • Weighted close grip chin-up on dip cageWeight plate
  • Weighted one hand pull upWeight plate
  • Weighted pull-upWeight plate
Logged today · 2 min restOne arm chin-up

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Back exercises

  • Alternate lateral pulldownCable
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine
  • Back extension on exercise ballOther