The Typewriter Pull UP

How to do the exercise

The Typewriter Pull Up is an advanced pull up variation that builds unilateral strength, stability, and control. It’s an excellent progression for athletes aiming for the One Arm Pull Up. Here’s how to perform the Typewriter Pull Up correctly:

1. Starting Position

Grip the pull up bar slightly wider than shoulder-width. Engage your core, keep your chest up, and hang with fully extended arms. Ensure a firm grip and stable body alignment before initiating the movement.

2. Pulling Up

Pull yourself up in a controlled manner until your chin clears the bar. Focus on engaging your back muscles and keeping your body stable without swinging.

3. Side-to-Side Movement

From the top position, shift your chin slowly toward one hand, keeping tension in your lats and core. Then move across to the other side in a smooth, controlled motion. Maintain constant engagement and avoid dropping your body in between.

4. Reset and Repeat

Return to the middle, lower yourself under control to the starting position, and repeat for the desired number of reps or time under tension. Focus on symmetry and clean execution to maximize benefits.

Recommended Equipment for Typewriter Pull Ups

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

Shop Now

Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

Shop Now

Liquid Chalk – For grip and security during the exercise.

Shop Now

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

Shop Now

Benefits of the exercise

The Typewriter Pull Up is ideal for building advanced pulling strength and coordination:

• Develops unilateral back and arm strength, preparing you for One Arm Pull Ups

• Improves shoulder stability and control through the lateral motion

• Increases time under tension, boosting hypertrophy and endurance

• Enhances body control and grip strength for high-level calisthenics

This makes it a challenging progression for experienced athletes and a valuable accessory for anyone working on advanced pulling strength.

Main muscles used

The Typewriter Pull Up mainly targets:

• Latissimus dorsi

• Biceps

• Trapezius and Rhomboids

• Core muscles (for stability and control)

By practicing this variation, you challenge your pulling strength in multiple directions, promoting balanced muscle development and control.

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

Mistakes to avoid

Common mistakes when performing the Typewriter Pull Up include:

• Rushing the side movement: Move slowly from side to side to maintain control and muscle activation.

• Dropping in the middle: Keep constant tension, don’t let your body sag between transitions.

• Over-gripping or losing grip: Use chalk for stability and avoid fatigue in your forearms too early.

• Lack of core engagement: Keep your core tight to avoid swinging or arching.

• Uneven reps: Don’t favor one side – ensure equal time and control on both arms.

Progress gradually, aiming for smooth side-to-side transitions and controlled reps to maximize results.

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:

Please read our legal disclaimer before starting your workout.

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!