Assisted Single-Arm Pull-Up
Build strength for a full single-arm pull-up! Use assistance to master the form and work towards your goal.
The Assisted Single-Arm Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: pull up bar or resistance bands.
Required Equipment
Assisted Single-Arm Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Assisted Single-Arm Pull-Up Variations and Alternatives
How to do the Assisted Single-Arm Pull-Up
Assisted Single Arm Pull Up
Resistance band (optional, for assistance).
Starting Position
Grip the Bar: Stand under the pull-up bar. With one hand, grip the bar using an overhand grip (palms facing away). Your hand should be about shoulder-width apart. If you are using a resistance band, secure it to the bar and place your foot or knee in the band for added support.
Body Position: Hang from the bar with your arm fully extended. Your feet should be off the ground, and your body should be straight down. Engage your core to maintain stability.
Movement Instructions
Initiate the Pull Up: Begin by pulling your body upwards using your arm. Focus on engaging your lats and biceps.
Pulling Motion: As you pull, slightly lean towards the side of the working arm. Bring your chin towards the bar.
Peak Position: Aim to get your chin above the bar. Hold this position for a moment to activate your muscles fully.
Lower Your Body: Slowly lower your body back to the starting position, ensuring you maintain control throughout the movement.
Technique Tips
Controlled Movements: Avoid swinging or using momentum; the movement should be slow and controlled.
Breath: Exhale as you pull up and inhale as you lower down.
Assistance: If the movement is too difficult, increase the assistance of the resistance band. If too easy, try reducing assistance or perform more repetitions.
Repetitions
Aim for 3 sets of 5-10 repetitions, depending on your strength level.
Safety Considerations
Ensure the bar is secure and can support your weight.
Avoid overextending your shoulder at the top of the movement.
Assisted Single-Arm Pull-Up FAQs
What muscles does the Assisted Single-Arm Pull-Up work?
The Assisted Single-Arm Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Assisted Single-Arm Pull-Up?
Pull up bar or resistance bands.
Is the Assisted Single-Arm Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Assisted Single-Arm Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Assisted Single-Arm Pull-Up variations and alternatives?
Similar exercises include the Bench Assisted Chin-Up, Assisted Close-Grip Underhand Chin-Up, Assisted Parallel Close-Grip Pull-Up and Machine Assisted Pull-Up.
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