Jumping Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Rectus Femoris
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Set a pull-up bar at about chest to head height, so you can jump up into the top position, and grip it overhand.
2. Dip slightly and jump, pulling with your arms as you rise until your chin passes the bar.
3. Pause at the top for a moment.
4. Lower yourself slowly over 3 to 5 seconds until the arms are straight and your feet touch down.

Cues

• Use the jump only to start.
• Spend most of your effort lowering slowly.

Common mistakes

• Dropping quickly from the top.
• Using a bar set so high that you land awkwardly.
• Skipping the controlled lowering.

Alternatives

• Negative Pull-Up
• Band-Assisted Pull-Up