one arm chin-up

Equipment

body weight

Target muscle

lats

How to perform

1. 1

   Stand facing a pull-up bar with your feet shoulder-width apart.

2. 2

   Reach 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. 3

   Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.

4. 4

   Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.

5. 5

   Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms and repeat.