Eccentryx / Exercise Atlas / pull
One-arm pull-up progression
Loop band on bar; foot in band; pull with one arm, band reduces the load.
Muscles
- Primary
- lats
- Supporting
- biceps, mid back
Mechanics
- Pattern
- vertical pull
- Equipment
- bodyweight
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Extreme lat recruitment — assistance fades out as band resistance drops.
- Progression
- Thinner band; band only at bodyweight; full one-arm pull-up.
- Regression
- Archer pull-up or standard weighted pull-up as strength base.
Watch for
- Too much band assistance — neural demand drops, adaptation stalls
- Leaning away from bar instead of pulling bar to chest
- Neglecting the slow eccentric
Substitutions
- Archer pull-up
- Pull-up weighted
- Lat pulldown single-arm