Beginner One Arm Chin Up Routine (SETS & REPS)

WORKOUT APP (FREE FAT LOSS / AT HOME PROGRAMS): https://www.bodyweightwarrior.co.uk/app PLANCHE ROUTINE: https://youtu.be/tMyO7id-lKM FRONT LEVER ROUTINE: https://youtu.be/H655GnqpRIM STRONG JOINT SERIES: https://youtube.com/playlist?list=PLXi7slewxuMKsWJvXeDw5_atgASDa2-J0 COACHING: http://www.bodyweightwarrior.co.uk/online-coaching/ JOIN THE FACEBOOK GROUP: https://www.facebook.com/groups/BodyweightWarriors INSTAGRAM: @TheBodyweightWarrior https://www.instagram.com/thebodyweightwarrior/ THE ROUTINE: A: Mixed Grip Chin Up - 5x2-3r per side (4-0-1-1) B: Archer Row - 3-4x4-6r per side (3-0-1-1) C1: Single Arm Scapula Pull - 2-3x6-8r per side (1-0-1-3) C2: Dumbbell Hammer Curl - 2-3x6-8r (3-0-2-0) STUDIES: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637912/#B2 https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0009-9 https://www.germanjournalsportsmedicine.com/archiv/archiv-2019/issue-4/functional-adaptation-of-connective-tissue-by-training/ This video shares a beginner one arm chin up routine for those wanting to work on this advanced skill. It contains some basic exercise to teach shoulder position and developing unilateral pulling movements with mixed grip chin ups, archer rows and more. It also focuses on conditioning the elbows and weak links. TIME STAMPS: 0:00 Introduction 0:40 Building A Base 1:14 Tendons / Connective Tissue 1:55 Mixed Grip Chin Up 4:20 Archer Row 5:50 Single Arm Scapula Pull 7:15 Dumbbell Hammer Curl 8:32 Final Words MUSIC BY: http://www.epidemicsound.com/ See you in the next video!