Assisted 1 Arm Pull Ups | Bar

Primary Information for Executing this Exercise


To effectively embark on this exercise routine, there are a few key pieces of essential information you need to know. These primary details will guide you in performing the exercises correctly and maximizing the benefits of your workout.

  • If your shoulders are feeling vulnerable please do not do this exercise.

    Reminder = Friendly nudge to remember to do the right thing.

  • Condition the body to do 1 arm pulls in the future by conditioning the shoulder to engage.

    Goal = Each exercise will have a general stated purpose.

  • 1) Use a bar that is high enough so your feet don’t touch the ground and the bar does not spin.

    2) 

Next, you need to girth hitch an exercise band to the bar.

    3) 

It’s challenging to figure out the exact amount of weight to remove. Start by grabbing the band high at first. It will feel close to a 2 arm pull up.

    4) 

When that feels easy start to adjust the grip further down the band.



    5) When hanging from the bar you need to have your shoulders engaged. When you hang from the bar your shoulders naturally stretch. I’m asking you to pull your shoulders down as you hang on the bar.



    6) If you are not able to keep the shoulders engaged end the set.

    Directions = Written directions for the exercise.

Essential knowledge to be Effective 

To embark on any exercise routine successfully, it is crucial to have a strong foundation of essential information. This knowledge will ensure that you perform the exercises appropriately to maximize the benefits of your workout. This section will provide you with the necessary depth to best perform this exercise.

  • Be patient but excited for growth. If you progress too quickly you can strain the shoulder.



    1) When using a band make note of where you grab the band. (high or low). Higher makes it easier by taking more weight off and a lower grip takes less weight.



    2) Don’t be shy to reduce the workload if you start to feel tired mid workout. Just make note and leave bread crumbs with a comment on this reduction.



    EXAMPLE: Did two sets with grip 8” down from the bar but but for the 3rd set shifted up to 4”
 


    3) As the intensity feels easier start the day with a lower grip. As that becomes too hard bring up your grip.



    4) You might progress to the point of doing 1 or 2 One Arms before moving back to the band.

    Progressions = An exercise might have a series of stages to progress through as you improve in your competency level.

  • You want to feel like you were challenged but not too tired the next day. If you feel really sore the next day I suggest reducing the workload.



    Personally, I’m a believer of slow consistent gains over time.

    Intensity = Explanation of the desired level of effort for this exercise.

  • Some people are at less risk to injury because they are genetically gifted, recover well after sessions or naturally understand their limitations.

    

If you get injured once a year you should use caution and take things slow.



    Your Goldilocks zone is larger the younger you are but as you get older the ideal level of challenge to stimulate growth becomes smaller and more challenging to hit.

    Tips = An exercise might have suggestions on how best to execute the exercise.

References for this exercise

The references below provide clarity by explaining the key terms in a concise manner.

  • Set = completing all the reps for both hands then rest period

    Set = Definition for what makes a “Set” during this exercise.

  • Record the band color and where you grabbed the band.

    
Example: 


    • Orange Band


    • 8 inches from bar


    • Will do this again next session.

    Record = What and how to record relevant data to track any changes.

  • Blank

    Definitions = Explanation of a term.