Typewriter Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• External Oblique
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Grab the bar with a wide overhand grip and let your arms straighten.
2. Pull up until your chin is above the bar and level with one hand.
3. Keeping your chin above the bar, shift your body sideways to the other hand, like a typewriter carriage.
4. Return to center, then lower slowly to a full hang, and alternate which side you go first.

Cues

• Keep the chin above the bar as you travel.
• Move slowly under control.
• Keep the shoulders pulled down.

Common mistakes

• Letting the chin drop as you shift.
• Swinging the body side to side.
• Doing it before you can do wide-grip pull-ups.

Alternatives

• Pull-Up
• Archer Pull-Up