Assisted one-arm pull-up

A pull-up done mostly with one arm while the other hand holds a towel or band lower down for help — reduce the help over time to build toward the one-arm pull-up.

How to do it

1. 01Grip the bar with one hand; with the other, hold a towel or band hung over the bar lower down, or grab the wrist of your pulling arm.
2. 02Hang with straight arms, pull the working shoulder down away from your ear, brace your abs and glutes and keep your legs together to limit rotation.
3. 03Pull mainly with the hand on the bar, letting the assisting hand help only as much as needed, until your chin clears the bar.
4. 04Lower under control until the working arm is fully straight.
5. 05Do all reps on one side, then switch; the lower you hold the towel or band, the less help you get.

Common mistakes

• Letting the assisting hand do most of the work — hold lower on the towel or band so the bar arm pulls more.
• Spinning as you pull — brace your abs and glutes, keep your legs together and the working shoulder down.
• Adding volume too fast — elbows and forearms need time to adapt, so stop if your elbow starts to hurt.

In the One-arm pull-up progression

1. 1Archer pull-up
2. 2Assisted one-arm pull-up
3. 3One-arm pull-up negative
4. 4One-arm pull-up

Standard to move on: 3 sets × 3, two sessions in a row.