Back · Bodyweight
Jumping Pull-up
How to do the jumping pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Stand under a bar set just above your reach. Jump up and use that momentum to help pull your chin over the bar, then lower yourself slowly under control back to the start before the next rep.
- 1Lats and upper back driving the pull at the top
- 2A controlled, slow lowering on every rep
- 3Your core tight so the body moves as one unit
Common mistakes
- Crashing back down instead of lowering with control
- Shrugging up into the ears at the top
- Swinging wildly instead of jumping straight up
Muscles worked
The jumping pull-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, quads, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- QuadsSupport
- Rear DeltsSupport
- CalvesMinor
Kovo programs the jumping pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.