Also known as: one-arm assisted pull-up, band-assisted one-arm pullup, assisted one-arm pullup, banded one-arm pullup, one arm banded pullup

What is One Arm Pull Up Band Assisted?

The One Arm Pull Up Band Assisted is a band-assisted unilateral pull-up variation that helps you train one-arm pulling strength. It primarily targets the latissimus, biceps and forearms, and is rated hard - use a resistance band for support, strict scapular control, and controlled descent to reduce injury risk.

How to Do One Arm Pull Up Band Assisted

  1. Set up band: Loop a heavy resistance band over the bar and place your assisting hand or foot into it; ensure secure, even placement before mounting.
  2. Grip the bar: Grip the bar with your working hand in a comfortable overhand or neutral grip; position the assisting hand on the band a short distance away.
  3. Engage scapula: Depress and retract your scapula, brace your core, and slightly lean back with legs together to create a stable pulling platform.
  4. Pull to chin: Initiate the pull by driving the elbow down and back; pull until your chin clears the bar while keeping torso tight and shoulders engaged.
  5. Controlled descent: Lower slowly through a full range of motion, resisting the band on the eccentric; reset scapula before each rep and switch sides evenly.

Muscle Groups

Biceps, Forearm, Latissimus

Description

Adjust the difficulty with hand position and strength of the resistance band. The further the assisting hand is from the bar, the harder the movement will be.
Ideally you can reach the bar and set up your position with your feet on the floor.
Initiate the pull by depressing your scapula, and then start to bend the elbow. Keep your legs together, and slightly in front to brace your core. Pull until your chin clears the bar.
Descend with control, ensuring you utilise a full range of motion. Repeat for repetitions and switch sides.
Movement Group: Pull
Equipment: Pull-Up Bar, Resistance Band

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the One Arm Pull Up Band Assisted?

This exercise builds unilateral pulling strength, improves lat and biceps development, and corrects imbalances. The band reduces load for safer practice while maintaining eccentric control and specificity for progressing toward unassisted one-arm pull-ups.

What common mistakes should I avoid with this exercise?

Avoid kipping, poor scapular control, flared elbows, and relying entirely on the band. Use strict scapular depression, controlled tempo, and a stable core. Reduce band assistance gradually and focus on even range-of-motion both sides.

How can I progress or regress this exercise?

Regress with a thicker band or both hands on the band; progress by moving the assisting hand farther from the bar, using a lighter band, performing slow eccentrics, archer pull-ups, or assisted negatives toward full one-arm pull-ups.