Also known as: assisted one-arm scapular pull, one-arm scapula pull-up, band assisted single-arm pull, scapular one-arm pull, one arm scapular pull

What is Band Assisted One Arm Scapula Pull Up?

Band Assisted One Arm Scapula Pull Up is a medium-level pull exercise performed with a resistance band and pull-up bar that emphasizes scapular depression and retraction with one straight arm. It primarily targets the shoulders, latissimus dorsi, forearms and upper back to improve unilateral scapular control and pulling strength.

How to Do Band Assisted One Arm Scapula Pull Up

  1. Set up band: Loop a resistance band securely over a pull-up bar and place hand or foot in band to reduce load; use band size matching your strength.
  2. Grip and align: Grasp the bar with one hand in neutral or pronated grip, arm fully extended, shoulders relaxed, core braced and legs slightly forward for balance.
  3. Engage scapula: Initiate movement by retracting and depressing the scapula on the working side, keep the arm straight and avoid bending the elbow during retraction.
  4. Hold and control: Hold the scapularly depressed position for one to three seconds, maintaining straight arm and steady breathing; lower slowly to start position with control.
  5. Progress safely: Reduce band assistance gradually, increase reps or add eccentric focus; stop if shoulder pain occurs and consult a coach to advance technique.

Muscle Groups

Shoulders, Forearm, Latissimus, Back

Description

Keep your arm straight.
Movement Group: Pull
Equipment: Pull-Up Bar, Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of this exercise?

This exercise improves unilateral scapular control, strengthens the lats, shoulders and forearms, and builds single-arm pulling strength while reducing joint stress with band assistance. It enhances posture and transfer to full one-arm pulling variations.

What common mistakes should I avoid?

Common errors include bending the elbow instead of isolating scapular movement, using excessive band assistance that masks weakness, shrugging the shoulder, and swinging the body. Focus on straight-arm scapular control, slow tempo and proper band tension.

How do I progress or what are alternatives?

Progress by reducing band resistance, increasing reps, and adding eccentric slow-lowering sets. Advance to assisted one-arm pull-ups with lighter bands or negatives. Alternatives include scapular pull-ups, archer pull-ups, and ring-assisted single-arm rows for similar unilateral strength.