Vidéos
Instructions
- Adjust the assisted pull-up machine to provide necessary support.
- Grip the handle firmly with one hand while keeping your core tight.
- Pull yourself up smoothly until your chin passes the handle level.
- Lower yourself back down with control to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical Tips
- Keep your body straight and avoid swinging.
- Engage your lats and biceps throughout the movement.
- Focus on pulling with your back rather than just your arm.
Breathing Tips
- Inhale at the bottom position before pulling up.
- Exhale as you pull yourself upwards.
- Inhale while lowering yourself back down under control.
Restrictions médicales
- Shoulder injuries
- Elbow tendinitis
- Severe wrist issues
- Recent upper back surgery
How can I build up to a full one arm pull-up using the assisted variation?
The assisted one arm pull-up allows you to progressively reduce support over time, building unilateral strength and control needed for a full one arm pull-up efficiently while minimizing injury risk.
Is the assisted one arm pull-up better than regular pull-ups for strength gains?
The assisted one arm pull-up targets each side individually, increasing unilateral strength and stability, making it an excellent complement to regular pull-ups for balanced upper body development.
What muscles does the assisted one arm pull-up primarily work?
The assisted one arm pull-up primarily works the back and biceps muscles, especially the lats and biceps long head, while also engaging forearms, shoulders, and core stabilizers.
The Assisted One Arm Pull-Up is an advanced upper body exercise designed to build significant strength in the back and biceps while developing unilateral pulling power and stability. Using a guided assisted pull-up machine reduces the effective body weight, making it achievable for those progressing towards a full one-arm pull-up. This exercise enhances muscle coordination and grip strength while targeting both the biceps and back effectively. It is commonly used by calisthenics practitioners and strength athletes to correct imbalances between arms and to improve pulling mechanics for climbing, gymnastics, and functional fitness. Regular integration of the assisted one arm pull-up into your program helps to build confidence and neuromuscular adaptation required for strict unassisted variations. It is also an excellent choice to intensify standard pull-up training by isolating each side for maximum recruitment, making it a staple in advanced bodyweight strength routines for optimal upper body development.