One-Arm Chin-Up
a.k.a. One-Arm Chin
Differentiation: Mechanics
This variation of a chin-up is unique. Here is how: you perform reps with one arm for a full set, | then switch the towel to your other arm. This position adds increased resistance to one side of your lats at a time. Working individual sides allows you to develop each side of your back individually. You also grip a towel with your other arm | and pull using one arm. The towel acts as a stabilizer for your body. This stable movement allows you to perform more repetitions | than if you were performing a One-Arm Chin-Up without gripping a towel.
Starting Position
To get into starting position, do this...
1) Obtain a towel.
2) Locate a pull-up bar.
3) Drape the towel over one side of the pull-up bar.
4) Stand under the pull-up bar so it is more than an arms-length over your head.
5) Jump up and grab the pull-up bar.
6) Grasp the towel's ends - with your left hand (palm forward)
7) ...and grasp the bar - with your right hand (palm backward).
8) Curve your lower back inward
9) ...and stick your chest outward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull your torso upward...
3) ...until your chest touches the bar.
4) Squeeze your back muscles.
5) Hold this position for a count of one second.
6) Then, inhale as you slowly lower your torso...
7) ...until your arms are fully extended.
8) Repeat reps for a full set using that grip combination.
9) When all reps are finished, switch the towel to your right hand. Then, perform the same number of reps using the switched grips.
Proper Form
Pay special attention to following proper form by...
Only your arms should move.
Your torso should not swing when pulling up.
Keep your elbows close to the sides of your body and do not allow them to bow outward.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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