Typewriter Pull-Up
How to do Typewriter Pull-Up?
The typewriter pull-up is an advanced pull-up variation performed by pulling into a high position and moving your upper body horizontally from one hand to the other. As your body approaches one hand, that arm bends while the opposite arm straightens, creating the side-to-side motion that gives the exercise its name.
Unlike an archer pull-up, which normally finishes after pulling toward one hand, the typewriter pull-up requires you to remain near the top of the bar while transferring your weight between both sides. It also differs from the triangle pull-up, which combines a diagonal pull toward one hand, a lateral transition and a descent from the opposite side.
The typewriter pull-up develops unilateral pulling strength without removing the assistance of either hand completely. Before attempting it, build repeatable strict pull-ups, controlled top-position holds and enough strength to perform a wide pull-up without swinging or shortening the range of motion.
Tips for the proper execution of Typewriter Pull-Up
Use a wide overhand grip that provides enough space for a complete lateral transition.
Reach a high pull-up position before beginning the side-to-side movement.
Keep your upper chest close to the bar throughout the lateral transfer.
Move your torso toward each hand instead of reaching with your head or neck.
Gradually straighten the arm you are moving away from while bending the arm you are approaching.
Keep both shoulders active even when one elbow is nearly fully extended.
Brace your abdominals, glutes and legs to prevent swinging or twisting.
Move smoothly across the bar without dropping between sides.
Alternate which hand you approach first across your sets.
Return toward the center before beginning the controlled descent.
Use a resistance band if you cannot maintain sufficient height during the transition.
End the set when you can no longer control the lateral movement or descent.
Muscles worked when doing Typewriter Pull-Up
The typewriter pull-up combines a concentric vertical pull, isometric top-position control, lateral weight transfer and a controlled eccentric descent. Both sides work throughout the exercise, but the distribution of the load changes continuously as the body moves between the hands.
Primary muscles
- Latissimus dorsi: The lats produce much of the vertical pulling force and help control the body as the load shifts from one side to the other.
- Biceps brachii: The biceps flex the elbow and work especially hard in the arm toward which the body is moving.
- Brachialis and brachioradialis: These elbow flexors assist the biceps during the initial pull and lateral transitions.
- Trapezius and rhomboids: These upper-back muscles control the shoulder blades and help keep the upper chest elevated near the bar.
Secondary muscles
- Teres major: The teres major assists the lats with upper-arm movement during the pull and transfer.
- Posterior deltoids: The rear deltoids contribute to shoulder extension and help control the changing arm positions.
- Rotator-cuff muscles: These muscles stabilize the shoulder joints as the load shifts laterally.
- Forearms and hand muscles: The grip muscles maintain contact with the bar throughout the extended repetition.
- Rectus abdominis and transverse abdominis: These muscles brace the trunk and help prevent excessive arching or swinging.
- Obliques: The obliques resist unwanted rotation as the body travels between the hands.
- Glutes and quadriceps: These muscles keep the lower body organized and reduce momentum from the hips and legs.
The arm nearest the body carries more of the load at each end of the movement, but the straighter arm remains active and continues to assist. A typewriter pull-up is therefore an asymmetrically loaded two-arm exercise rather than a true one-arm pull-up.
Primary Muscle(s):
Lats
Secondary Muscle(s):
Rhomboid
Biceps
Equipment needed for Typewriter Pull-Up
Adjust the difficulty of Typewriter Pull-Up
How to make Typewriter Pull-Up harder?
How to make Typewriter Pull-Up easier?
How to make Typewriter Pull-Up harder?
To make Typewriter Pull-Up harder:
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Slow the lateral transition while keeping your chin above the bar.
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Pause near each hand before moving back across the bar.
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Perform multiple side-to-side cycles before lowering from the top position.
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Increase the amount of weight shifted onto the bending arm while keeping the opposite elbow straight.
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Use a slightly wider grip if you can maintain comfortable and controlled shoulder positions.
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Add a slow eccentric phase after completing the lateral transitions.
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Perform consecutive repetitions without resting in a passive hang.
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Add a small amount of external resistance only after you can repeat strict bodyweight cycles consistently.
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Progress to assisted one-arm pull-ups that reduce the contribution of the second arm.
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Progress toward controlled one-arm isometric holds and one-arm pull-up negatives.
How to make Typewriter Pull-Up easier?
To make Typewriter Pull-Up easier:
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Build repeatable strict pull-ups before adding lateral movement.
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Practise wide pull-ups to become comfortable pulling with the required hand spacing.
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Hold the top of a pull-up with your chin above the bar before attempting to move sideways.
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Perform small lateral weight shifts and gradually increase the distance between sides.
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Use the band typewriter pull-up to reduce the percentage of bodyweight being moved.
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Place a resistance band around the bar and under your feet or knees for general assistance.
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Use a plyometric box for light foot assistance during the pull and lateral transition.
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Perform single archer pull-ups before combining both sides in one repetition.
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Move from one side to the center before progressing to a complete side-to-side transfer.
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Perform controlled typewriter negatives by starting above the bar and moving laterally before lowering.
