One-arm Pull-up (Assisted)

How to perform it

1. 1Preparation and positioning. Check the bar, overhead clearance, and safe dismount. Define the assistance method and exact hand/band position so its contribution is repeatable.
2. 2Starting position. Hang from the working arm with the elbow extended and shoulders controlled; place the assisting hand or band exactly as prescribed and keep the body quiet.
3. 3Concentric phase. Pull through the working arm while using only the documented assistance; keep the torso from rotating and do not turn the assist into the main pull.
4. 4End position / lockout. Reach the fixed top marker on the working side with a neutral head, controlled shoulder, and the assistance/straight-arm standard unchanged.
5. 5Eccentric phase. Lower under control to the same straight-arm start without dropping, changing the assistance, or rotating away from the working side.
6. 6Breathing and bracing. Brace before the pull, exhale through the hardest portion as appropriate, and reset in a controlled hang. Stop before grip fatigue compromises the descent.
7. 7Valid rep. A rep uses the same side, grip, assistance, and range; reaches the defined top marker; and returns under control without kip, pelvic rotation, or an unplanned second-arm pull.

Common mistakes

• Using trunk or leg momentum

  Fix: Make the body quiet, lower the difficulty, and initiate the pull through the upper arms.

• Shrugging through the pull

  Fix: Keep the neck long and let the scapulae move under control rather than collapsing toward the ears.

• Cutting the lower range

  Fix: Return to the same controlled straight-arm marker on every rep.

• Jutting the head to reach

  Fix: Keep the head neutral and move the chest/body to the fixed marker.

Safety

• Use only a pain-free overhead range you can control; current shoulder symptoms or marked side-to-side loss of motion require individualized assessment rather than forcing the textbook position.
• For adolescents, older beginners, or anyone new to this movement, progress by technical competence and use qualified supervision rather than age-based loading targets or forced maximal attempts.

Progressions & alternatives

• regressionArcher Pull-up— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to One-arm Pull-up (Assisted).
• progressionStrict One-arm Pull-up— Increase load, range, instability, or skill demand after One-arm Pull-up (Assisted) is repeatable through the planned volume with reserve and no technique drift.
• alternativeSingle-arm Lat Pulldown— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when One-arm Pull-up (Assisted) is impractical or poorly tolerated.