The Assisted One Arm Ring Pull Up

How to do the exercise

The Assisted One Arm Ring Pull Up is a powerful progression to build unilateral pulling strength, grip endurance, and core stability. By combining a pull on the bar with assistance from the ring, you can safely work toward a full one arm pull up. Here’s how to perform it correctly:

1. Starting Position

Hang from a pull up bar with one hand gripping the bar firmly and the other hand holding a gymnastic ring attached to the bar. Keep your shoulders engaged, chest lifted, and core tight. The ring hand serves as support, not as the main pulling force.

2. Pulling Phase

Activate your back and pull yourself up using primarily the hand on the bar. The ring hand provides just enough support to maintain control. Aim to bring your chin over the bar while keeping your movement smooth and controlled.

3. Lowering Phase

Lower yourself slowly back to the starting position. Focus on resisting gravity and keeping your core engaged. The hand on the ring should offer minimal help during the descent to maximize muscle activation.

4. Reset and Repeat

Fully extend your arm at the bottom, re-engage your core, and repeat for the desired number of reps. Gradually reduce the assistance from the ring over time to progress toward a true one arm pull up.

Recommended Equipment for Assisted One Arm Ring Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Workout Rings - For functional training anywhere thanks to easy setup and portability.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Assisted One Arm Ring Pull Up is ideal for building unilateral pulling power and progressing safely toward one arm pull ups:

• Strengthens lats, biceps, and grip with reduced assistance

• Improves core stability and body control during vertical pulls

• Allows gradual progression by adjusting ring assistance

• Builds confidence and technique for advanced skills like the one arm pull up

This makes it valuable for athletes working on strength, skill development, and overall pulling endurance.

Main muscles used

The Assisted One Arm Ring Pull Up mainly targets:

• Latissimus dorsi

• Biceps

• Forearm muscles (for grip strength)

• Core muscles (for body stabilization)

By practicing with reduced assistance, you ensure strong muscle activation while preparing for full unilateral strength.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Assisted One Arm Ring Pull Up include:

• Relying too much on the ring: Use it only for support, not as the main pulling force.

• Poor shoulder engagement: Shrugging your shoulders reduces strength and stability. Keep them activated.

• Uneven pulling: Focus on controlled movement from the bar hand, not jerking upward.

• Neglecting core tension: A loose core causes swinging and imbalance.

• Rushing progression: Reduce assistance gradually to avoid injury and build proper strength.

Focus on clean form, steady progression, and controlled repetitions to maximize benefits.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!