Typewriter Pull-up

How to do it

Hang from the pull-up bar with a shoulder-width grip and arms fully extended. Engage your back and pull your chest toward the bar until your chin clears the bar. Lower yourself back to the starting position in a controlled manner.

1. 1Draw your shoulder blades down and back to initiate the movement; you should feel your lats contracting
2. 2Extend the joint under control; you should feel the working muscle contract without locking out
3. 3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

• ×Don't feel pain or strain in unrelated areas; adjust your load or range if you do
• ×Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
• ×Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The typewriter pull-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.

• LatsPrimary
• BicepsPrimary
• ForearmsSupport
• Lower TrapsSupport
• Mid TrapsSupport
• Upper AbsSupport
• Rear DeltsSupport