One Arm Pull-up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

One Arm Pull-up

Step by step instructions, muscle activation and variants for the One Arm Pull-up.

HardMiddle back

About this exercise

The assisted single arm pull-up is an advanced unilateral pulling exercise performed on an assisted pull-up machine. The counterweight reduces effective bodyweight so the lifter can practice single-arm pulling mechanics, building the exceptional strength and neuromuscular coordination required for a full bodyweight single arm pull-up.

How to Perform

  • Set the counterweight on the assisted pull-up machine to an appropriate level to reduce the load
  • Grasp the bar with one hand using a pronated or neutral grip
  • Hang with the arm fully extended and brace the core
  • Pull yourself upward by driving the elbow toward the hip, keeping the working shoulder engaged and stable
  • Continue pulling until your chin clears the bar
  • Pause briefly at the top, then lower yourself under control back to the full hang
  • Complete all reps on one side before switching to the other arm

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the One Arm Pull-up

The One Arm Pull-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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