Assisted Single Arm Pull-Up
Assisted Single Arm Pull-Up Exercise Description
The Assisted Single Arm Pull-up is a strict vertical pulling variation that develops unilateral back, arm, and grip strength while reinforcing scapular control. The working hand holds the bar; the other hand lightly assists by grasping the working wrist or forearm so you can practice one-arm mechanics using only bodyweight. Primary movers include the latissimus dorsi and elbow flexors (biceps brachii, brachialis, brachioradialis). The lower trapezius, rhomboids, posterior deltoid, and rotator cuff contribute to scapular stability (depression and retraction). Emphasis is on a quiet body, neutral spine, and level shoulders—no kipping or twisting. Use a full, controlled range: initiate from an active hang with the shoulder blade set down, pull until the chin clears the bar on the working side, then lower under control to full elbow extension. This variation allows you to scale how much help the assisting hand provides while maintaining consistent, repeatable technique.
- Muscle Groups: Biceps, Lats
- Target Muscles: Biceps Brachii - Short Head, Brachialis, Latissimus Dorsi
- Assisting Muscles: Brachioradialis, Deltoid - Posterior, Teres Major
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Rhomboid Minor, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Back, Mid Back, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Elbow Flexors, Forearm Supinators, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Bicep, Lats, Lower Bicep
- Movement Direction: Vertical
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Assisted Single Arm Pull-Up Exercise
‘- Stand under a pull-up bar. Grip the bar with the working hand (pronated, shoulder-width). Wrap the thumb.
– With the other hand, grasp the working wrist or forearm for light assistance—elbows close to your torso.
– Bring the body into a slight hollow: ribs down, glutes lightly engaged, legs together, head neutral.
– Set an active hang by drawing the working-side shoulder blade down and slightly toward the spine (avoid shrugging).
– Pull by driving the working elbow down toward the ribs; keep your torso square and avoid rotation.
– Aim to bring the chin over the bar on the working side while maintaining shoulder depression.
– Pause briefly with control; do not let the assisting hand take over.
– Lower slowly to full elbow extension, keeping the body still; finish in a controlled hang.
– Use only the assistance needed and keep it consistent from rep to rep.
– If you start to swing or lose shoulder position, step down, reset your hollow and scapular set, and continue.
Assisted Single Arm Pull-Up Tips
‘- Grip the bar with a pronated, shoulder-width hand position and wrap your thumb around the bar.
– Place the assisting hand on the working wrist or forearm and keep both elbows close to your torso.
– Establish a slight hollow body: ribs down, glutes lightly engaged, legs together, and head neutral.
– Before pulling, set an active hang by drawing the working-side shoulder blade down and slightly toward the spine, avoiding any shrug.
– Keep your body quiet with a neutral spine and level shoulders; avoid kipping, swinging, or twisting.
– Pull by driving the working elbow down toward your ribs while keeping your torso square and resisting rotation.
– Aim to bring the chin over the bar on the working side while maintaining shoulder depression.
– Use only as much help from the assisting hand as needed, and keep that level of assistance consistent from rep to rep.
– If you start to swing or lose shoulder position, step down, re-establish your hollow body and scapular set, then continue.
Assisted Single Arm Pull-Up Beginner Introduction
The Assisted Single Arm Pull-up trains a strict, one-sided pulling pattern using a pull-up bar and only bodyweight for resistance. One hand takes the full grip on the bar, while the other lightly holds the working wrist or forearm to provide just enough help to complete the motion. This setup emphasizes the back, biceps, and forearms on the working side, with the upper back and shoulders contributing to steady shoulder-blade positioning. Because the support hand can give more or less help, the challenge can be adjusted without changing the basic movement pattern.
Throughout the exercise, the body is organized in a slightly braced line from head to feet, with legs together and the spine aligned. The movement involves pulling the body upward on one side until the bar is passed by the chin, then returning with slow, deliberate control to straight arms. The shoulder on the working side remains gently drawn down and back, and the torso stays square to the bar, encouraging clean, repeatable technique without swinging or twisting.