Back · Bodyweight
Assisted Single Arm Pull-up
How to do the assisted single arm pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Grip the bar with your working hand and hold the bar, a band, or a strap with the other hand for assistance. From a dead hang, pull your chin over the bar by driving the working elbow down and back, letting the assist hand give only as much help as needed. Lower slowly to a full hang and keep the shoulder packed throughout.
- 1Feel the working lat and bicep doing the bulk of the pull
- 2Brace your core hard to stop your torso from twisting
- 3Use the assist hand only to fill the gap, not to take over
Common mistakes
- Avoid swinging or kipping to throw yourself up
- Do not let the working shoulder shrug toward your ear
- Avoid leaning on the assist arm so heavily it does the work
Muscles worked
The assisted single arm pull-up mainly works the biceps, lats, and forearms, with the lower traps, upper abs, mid traps, lower abs, obliques, and rear delts assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsPrimary
- Lower TrapsSupport
- Upper AbsSupport
- Mid TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- Rear DeltsSupport
Kovo programs the assisted single arm pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.