If your goal is to perform a One-Arm Chin-Up, this exercise is a great progression for it.
You'll set one hand on the chin-up bar as you normally would, with the other hand set out to the side on the upright of the power rack. You want the arm to be almost straight...just a slight bend.
And obviously, you'll need to use a chin-up bar that's on a rack for this.
In this video, I weigh about 177 lbs and about 9-10% bodyfat (I'd guess), so bodyweight will definitely be a factor here.
The outrigger arm stabilizes your body while you're doing the exercise and does contribute somewhat to the movement (about 10%, I'd say).
The real benefit is the stabilization of the body and allowing your outrigger arm to "anchor" your working side so that it can exert force more effectively.
At the start of the chin-up, you want your outrigger arm to be at about 30 degrees from horizontal. That way, as you come up, it'll act as a pivot.
You'll need to be very strong on chin-ups to do this one.
I decided to try a one-arm outrigger pull-up as well (wide, overhand grip). That's definitely harder...I was only able to get one rep on each side of this.
Then the other side.
Overall, if you're strong at chin-ups and ready for a serious challenge, give this method a shot. It is a great intermediary exercise for progressing to a full one-arm chin-up.
Another exercise for developing the lats is the Corner Rack Pull-Up.
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