Assisted Single-Arm Pull-Up

Assisted Single Arm Pull Up

- Resistance band (optional, for assistance).

Starting Position

1. Grip the Bar: Stand under the pull-up bar. With one hand, grip the bar using an overhand grip (palms facing away). Your hand should be about shoulder-width apart. If you are using a resistance band, secure it to the bar and place your foot or knee in the band for added support.
2. Body Position: Hang from the bar with your arm fully extended. Your feet should be off the ground, and your body should be straight down. Engage your core to maintain stability.

Movement Instructions

1. Initiate the Pull Up: Begin by pulling your body upwards using your arm. Focus on engaging your lats and biceps.
2. Pulling Motion: As you pull, slightly lean towards the side of the working arm. Bring your chin towards the bar.
3. Peak Position: Aim to get your chin above the bar. Hold this position for a moment to activate your muscles fully.
4. Lower Your Body: Slowly lower your body back to the starting position, ensuring you maintain control throughout the movement.

Technique Tips

- Controlled Movements: Avoid swinging or using momentum; the movement should be slow and controlled.
- Breath: Exhale as you pull up and inhale as you lower down.
- Assistance: If the movement is too difficult, increase the assistance of the resistance band. If too easy, try reducing assistance or perform more repetitions.

Repetitions

- Aim for 3 sets of 5-10 repetitions, depending on your strength level.

Safety Considerations

- Ensure the bar is secure and can support your weight.
- Avoid overextending your shoulder at the top of the movement.