How To Do Assisted One Arm Scapula Pull Ups
Assisted One Arm Scapula Pull Ups are a strength and control exercise that targets the upper back, shoulders, and grip. They are a progression from regular scapula pull ups and help build the foundation for one arm pulling skills. Using assistance allows you to focus on proper scapular movement, which is key for shoulder safety and long term progress.
Step-by-Step Guide to Properly Execute Assisted One Arm Scapula Pull Ups
Starting Position
Hang from a pull up bar using one arm with a fully relaxed shoulder. Use your free hand, a resistance band, or a lower bar or ring to provide assistance. Keep your body still, legs relaxed, and core lightly engaged.
Pulling Phase
Without bending your elbow, pull your shoulder blade down and back. Think about lifting your body slightly by driving the shoulder away from your ear. The movement should be slow and controlled, coming only from the shoulder, not the arm.
Returning Phase
Slowly relax the shoulder and allow it to rise back up to the starting hang position. Maintain control and avoid dropping suddenly into the hang.
Finishing Position
End in a full dead hang with the shoulder relaxed and the arm still straight. Reset your position before starting the next repetition.
Assisted One Arm Scapula Pull Ups Workout Plan for All Levels
Beginner: 2 sets of 5 to 8 reps per side, 2 to 3 minutes rest, 2 times per week
Intermediate: 3 sets of 8 to 10 reps per side, 2 to 3 minutes rest, 3 times per week
Advanced: 4 sets of 10 to 12 reps per side, 2 to 3 minutes rest, 4 times per week
What Are The Benefits Of Assisted One Arm Scapula Pull Ups
• Builds one arm scapular strength and control
• Improves shoulder stability and joint awareness
• Prepares the body for one arm hangs and pull ups
• Reduces injury risk by teaching proper shoulder engagement
• Strengthens grip and upper back muscles
Common Mistakes to Avoid
• Bending the elbow: this turns the movement into a pull up and removes focus from the scapula
• Using momentum: swinging reduces muscle activation and control
• Shrugging the shoulder: lifting the shoulder toward the ear stresses the joint
• Relying too much on assistance: keep help minimal to build real strength
Similar Exercises To Try For Your Workout
• Two Arm Scapula Pull Ups
• Assisted One Arm Hang
• One Arm Dead Hang
FAQ About “Assisted One Arm Scapula Pull Ups”
Yes, this exercise can be good for beginners. It helps you learn how to use your shoulders and upper back in a safe way. Because one arm is assisted, it is easier than doing it fully with one arm. Beginners should move slowly and focus on control.
Yes, you can make it easier. You can use more help from your other hand, a band, or a box under your feet. You can also do fewer reps or hold the position for a shorter time. These changes help you build strength without feeling overwhelmed.
Most people start to feel stronger in a few weeks. This depends on how often you train and how well you rest. Doing the exercise a few times each week can help you improve steadily. Small progress is normal and expected.
Yes, you should feel it mostly in your shoulder and upper back. The muscles around your shoulder blade should be working. You may also feel your arm and grip helping. You should not feel sharp pain while doing the exercise.
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