Training to perform a one-arm chin-up involves a simple two-step progression:

a) Start with a mixed grip—hands placed shoulder-width apart, as demonstrated in the video below. Each session, increase the distance between your hands by one inch on each side.

b) After six sessions, grab the bar with your right hand only (palm facing you) and grip your right wrist with your left hand. Perform chin-ups in that position, making sure to do an equal number of reps on both sides. With each new session, move your hand one inch lower on your forearm—closer to your elbow. On the sixth session, attempt a full one-arm chin-up.

With all of these progressions, keep the reps low and perform multiple sets using a slow eccentric action (e.g., 6 sets of 2–4 reps at a 5010 tempo). Add resistance using a chin/dip belt when appropriate.

Know Your Limits

One-arm chin-ups are best reserved for younger individuals who are in good shape and weigh under 200 pounds. If you have wrinkles on your face or grey hair anywhere on your body, stick with mixed-grip chin-ups and don’t go beyond that.

The outside of the body reflects what’s going on inside. As we age, the skin loses integrity—and the same thing happens to connective tissue. Tendon attachments simply aren’t as robust as they used to be. It’s safer to distribute the load over two arms rather than trying to lift your full body weight with one.

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