Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
AdvancedCompoundBodyweight
One Arm Chin Up
Lats · Back
5
sets
4–6
reps
3m
Rest time
~10
Calories / set
Instructions
- 1
Stand facing a pull-up bar with your feet shoulder-width apart.
- 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
Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
- 4
Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
- 5
Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
- 6
Repeat for the desired number of repetitions, then switch arms and repeat.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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