The chin-up is one of the primary exercises for developing your back...the one-arm chin-up is a MUCH tougher version of it...this exercise bridges the gap between the two.
If you're an advanced bodyweight trainer, able to do at least 10 or more regular chin-ups, this variation is a fantastic way to add even more loading onto one side of your body at a time, without adding any extra weight to your body.
When set up in a specific way, it can help you build strength towards achieving a one-arm chin-up, if that's a goal.
It's also going to work your grip very strongly...because instead of gripping onto a bar, you're gripping around the "bells" of a dumbbell.
How to Do Dumbbell Chin-Ups
To perform this one, you'll need 3 things...a chin-up bar that you can reach from a standing position, a dumbbell (I found a 25 lb hex dumbbell to be the ideal size for best grip) and a towel.
First, put the towel over top of the bar, like you were drying it out.
Now set the dumbbell on top of the bar, shifted all the way over so that the dumbbell head is braced up against the bar. The towel is there to protect the finish of the bar and the dumbbell and to provide a grippy surface to keep the dumbbell in place.
Now grip around the outside of both sides of the bell. I like to have the inset numbers of the hex dumbbells to be lined up with your fingers for a better grip.
You'll notice in the picture that I'm holding the dumbbell horizontally.
Begin the chin-up.
As you come up to the top, your head will come up to the same side as the side that the dumbbell is mostly on.
Keep the dumbbell horizontal.
You'll immediately notice that the majority of the loading and effort will happen on the "short" side of the dumbbell. Because the other end moves pretty freely, the longer side acts more as an outrigger for balance, though there is definitely some degree of contribution to the effort.
This offset setup is what makes it so effective as a halfway point between two-arm and one-arm chins.
Come down to the bottom.
Now you have two choices...continue doing reps on that one side or shift the dumbbell over to the other side and focus on the other side of your body (this is the way I prefer to do it).
Repeat on the other side...bracing the bell part against the bar, shifting it all the way over.
Then pull up.
Lower down then, if you decided to shift on each rep, shift to the other side and go again.
If you decide you'd like to do all your reps on one side, I would recommend taking a rest in between sides so that your other side gets worked when it's somewhat rested rather than fatigued.
Balanced Dumbbell Chin-Ups
This is another excellent option for using the dumbbell as an odd object to grip onto.
You can balance the dumbbell on the bar right in the center (again using the towel underneath it).
I found with the towel underneath the dumbbell handle, it was secure and didn't slide. If you're doing steel-on-steel you could much more easily slide, so don't do this without padding underneath.
As you pull up, you'll have to account for your face and the bar.
This one is better suited for working your grip strength, using the dumbbell as an "odd object" to grip onto. Your back strength won't be the limiting factor here...your grip will, whereas on the shifted over version, your back strength will be the limiting factor.
If you've got the strength and the equipment, this one is worth testing out.
If you'd like to try another challenging variation of the pull-up, try the Two Vertical Bar Pull-Up.
Corner Rack Pull-Ups are another excellent lat exercise for the advanced bodyweight trainer.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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