Assisted Pull Up vs One Arm Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Assisted Pull Up more often — 22,068 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Assisted Pull Up and One Arm Pull Up and pick the one that fits your Back workout.
Assisted Pull Up vs One Arm Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Pull Up more often — 22,068 sessions compared to 14 for One Arm Pull Up.
What most people do isn't always what fits you. Assisted Pull Up and One Arm Pull Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Assisted Pull Up and One Arm Pull Up Differ
| What differs | Assisted Pull Up | One Arm Pull Up |
|---|---|---|
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 22,068 sessions | 14 sessions |
How to Do Assisted Pull Up
Assisted Pull Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Assisted Pull Up guide with alternatives and benefits, see the Assisted Pull Up exercise guide.
How to Do One Arm Pull Up
One Arm Pull Up Muscles Worked: Back
Form
- 1. Pull your body up with one arm until your chin goes above the bar.
- 2. Maintain your balance while going up to keep your upper body steady.
- 3. Slowly lower yourself back to the starting position while maintaining tension.
- 4. If needed, it's okay to lightly hook your opposite finger on the bar for assistance.
Coach's Tips
- 1. Attempting without being prepared increases the risk of injury.
- 2. If you lack strength, use assistive bands or equipment to progress gradually.
- 3. Make sure to maintain a firm grip to avoid excessive strain on your wrists and shoulders.
For a full One Arm Pull Up guide with alternatives and benefits, see the One Arm Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Assisted Pull Up or One Arm Pull Up?
Planfit users log Assisted Pull Up more often — 22,068 sessions against 14 for One Arm Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Assisted Pull Up and One Arm Pull Up need?
Assisted Pull Up needs a machine, and One Arm Pull Up needs bodyweight only.
Which is easier to start with?
Assisted Pull Up is the easier place to start. Move to One Arm Pull Up once your form holds up.
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