Ring Resistance Band Assisted Single Arm Pull Up

Muscles worked

Setup

1. Loop a resistance band over the pull-up bar or the top of the ring strap.
2. Adjust one ring to a height where you can hang with a full stretch without your feet touching the floor.
3. Grip the ring with your working hand and place your non-working hand on the resistance band at a height that provides the necessary level of assistance.
4. Assume a dead hang position with the working arm fully extended and the shoulder 'packed' (depressed away from the ear).

How to do it

1. Exhale as you initiate the pull by driving the elbow of the working arm down toward your hip, keeping the ring close to your body.
2. Pull until your chin clears the level of the ring, allowing the ring to naturally rotate into a neutral or supinated (palm facing you) position.
3. Inhale as you lower yourself back to the starting position with a controlled 3-second eccentric phase.
4. Complete all reps on your weaker side first before switching to the other arm.

Form checklist

• Keep your core and glutes tight to prevent excessive body rotation or swinging.
• Ensure the working shoulder stays down and back; do not let it 'shrug' toward your ear at the bottom.
• Use the assisting hand only as much as necessary to complete the range of motion.
• Maintain a vertical line of pull rather than pulling away from the ring.

Pro tips

• Focus on 'crushing' the ring handle with your grip to maximize muscle irradiation and shoulder stability.
• Think about pulling the ring down to your chest rather than pulling your body up to the ring to maximize lat recruitment.
• At the top of the movement, squeeze your shoulder blade toward your spine to fully engage the trapezius.

Make it harder

• Progressively use thinner resistance bands to reduce the amount of assistance provided.
• Lower the grip height of the assisting hand on the band to decrease the leverage and tension support.

Frequently asked

What muscles does the ring resistance band assisted single arm pull up work?

The ring resistance band assisted single arm pull up primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the ring resistance band assisted single arm pull up?

The ring resistance band assisted single arm pull up uses resistance band.

Is the ring resistance band assisted single arm pull up good for beginners?

The ring resistance band assisted single arm pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius