A pull-up variation that pairs a vertical pull with controlled side-to-side shifts at the top to load the upper back.
How to do the Typewriter Pull Up#
- Grip a pull-up bar with an overhand grip and hang with your arms fully extended.
- Pull your body upward until your chin clears the bar.
- At the top, shift your torso laterally so your chest moves toward one hand, then translate across to the other hand while keeping your chin above the bar.
- Lower yourself under control back to a full dead hang before beginning the next repetition.
- Brace your core and minimize overall body swing throughout the movement.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Using momentum or kipping to perform the lateral shifts.
- Twisting the torso instead of translating the chest side-to-side.
- Failing to lower to a full hang between reps.
