Muscle Group: Back

Besides showing off at the gym, One-armed Chin Ups widen each side of the back, independently from the other. They take tremendous skill, balance and coordination, on top of muscular strength. You might master them on an assisted pull-up machine to start or use mixed chins to build coordination and strength. The width you receive from these makes them well worth the effort!

  1. Place one hand(palms facing you ) on a pull-up bar and your free hand on a rope or towel that you have hung from the bar (for support). Holding the rope/towel up high for support and as you continue to get stronger, you’ll be able to place your hand lower and lower on it until you won’t need any additional support.
  2. Now with your full concentration on the arm holding the bar, perform your pull-ups as strictly as possible. When you’re finished, repeat with opposite arm.