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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

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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