ENVI
All muscles
Loading 3D model…
Drag to rotate · scroll/pinch to zoom · tap to select · double-click to zoom in on a muscle

Middle Back

One Arm Chin-Up

One Arm Chin-Up (Start)One Arm Chin-Up (End)
LevelExpertEquipmentOtherMechanicCompoundForcePull

An advanced bodyweight pull in which you lift yourself to the bar using one arm, demanding major back, biceps and grip strength.

Strength
Primary musclesMiddle Back
Secondary musclesBicepsForearmsLats

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %
Effort during a set6.7 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Hang from a pull-up bar with one hand using an underhand grip.
  2. 2Grasp your wrist with the other hand if you need help balancing.
  3. 3Brace your core and cross your ankles.

How to perform

  1. 1Pull your elbow down and back to lift your body.
  2. 2Bring your chin above the bar.
  3. 3Pause briefly at the top.
  4. 4Lower yourself slowly back to a full hang.

Alternatives

See all

Stretches for Middle Back

See all