Band Typewriter Pull-Up

The Band Typewriter Pull-Up is an advanced unilateral calisthenics exercise designed to build one-arm pulling strength, endurance, and control. It serves as a progression beyond the Archer Pull-Up, moving the athlete closer to the One-Arm Pull-Up (OAP) by incorporating side-to-side movement at the top of the pull-up bar. By using a resistance band looped around the pull-up bar, athletes can partially assist their non-working arm, allowing for a controlled and scalable movement that shifts more weight onto one side.

Unlike the Archer Pull-Up, which pulls toward one hand and extends the other, the Band Typewriter Pull-Up adds an additional challenge by requiring a transition across the top position before lowering back down. This longer time under tension (TUT) and isometric strength demand make it one of the best exercises for developing the necessary stability and unilateral strength for a full One-Arm Pull-Up.

Before attempting the Band Typewriter Pull-Up, you should be able to perform at least 8 to 10 strict pull-ups and 5+ archer pull-ups per side. A strong grip, lat activation, and core control are essential for stability and smooth execution. The thickness of the resistance band determines the level of assistance, allowing you to gradually reduce support as you build strength.

How to Perform a Band Typewriter Pull-Up

1. Set Up Your Equipment

• Loop a resistance band around a sturdy pull-up bar.

• Pull the band down and grip it with one hand to assist the movement.

2. Grip the Bar

• Use a wide overhand grip (pronated) to allow enough room for lateral movement.

• Keep your core and shoulders engaged before initiating the pull.

3. The Pulling Motion

• Pull yourself up toward one hand, similar to an Archer Pull-Up.

• Keep your chin at or above bar level before transitioning.

4. Lateral Transition Phase

• Shift your body sideways toward the opposite hand, keeping the chin above the bar.

• Maintain lat engagement and control to avoid dropping prematurely.

• Ensure your supporting arm provides minimal assistance via the band.

5. Lowering Phase

• After reaching the opposite hand, lower yourself back to the starting position in the center.

• Keep the descent slow and controlled to maximize strength gains.

6. Breathing Pattern

• Inhale before pulling up.

• Exhale as you pull toward one side.

• Inhale while transitioning across the bar.

• Exhale as you lower yourself down.

7. Repetitions and Sets

• Perform 3 to 5 sets of 3 to 8 reps per side.

• Focus on strict form and controlled movement rather than speed.

Benefits of the Band Typewriter Pull-Up

• Develops Unilateral Strength – Trains one arm to handle more load, building toward a One-Arm Pull-Up.

• Enhances Isometric Control – Holding the chin-over-bar position strengthens stabilizing muscles.

• Increases Time Under Tension (TUT) – Extending the movement with lateral transitions improves muscle endurance and hypertrophy.

• Improves Pull-Up Performance – Strengthens weak points and refines body control for explosive and strict pull-ups.

• Builds Grip Strength – The longer hold and unilateral load make it a great grip endurance challenge.

• Improves Shoulder Mobility & Coordination – The lateral movement increases shoulder engagement and control.

Common Mistakes to Avoid

• Over-Reliance on the Band – The assisting arm should not pull actively; it should only stabilize.

• Jerky Transitions – Move smoothly and with control when shifting from one side to the other.

• Partial Range of Motion – Ensure you pull high enough and extend fully at the bottom.

• Excessive Swinging – Keep the core tight to prevent unnecessary movement.

• Shrugging Shoulders – Keep your shoulders down and lats engaged throughout the movement.

Similar Exercises

If you want to replicate the Band Typewriter Pull-Up in a gym setting, try:

• Assisted One-Arm Pull-Ups – Use a band or assisted pull-up machine to train single-arm strength.

• Negative Typewriter Pull-Ups – Lower yourself slowly while moving side to side to build eccentric strength.

• Weighted Archer Pull-Ups – Adding weight helps strengthen unilateral pulling ability.

• Single-Arm Lat Pulldown – Focus on one arm at a time to simulate the movement pattern.

• One-Arm Isometric Holds – Hold yourself at various positions to strengthen static control.

Primary Muscles

•Latissimus Dorsi (Lats) – The primary muscle responsible for pulling power.

•Biceps Brachii – Assists in pulling, especially during unilateral engagement.

•Trapezius & Rhomboids – Engage to stabilize the upper back and shoulders.

Secondary Muscles

• Forearms & Grip Muscles – Strengthened due to prolonged bar hold and unilateral loading.

•Core (Abs & Obliques) – Required for stability, especially during lateral movement.

•Rear Deltoids – Supports shoulder mobility and balance.

The Band Typewriter Pull-Up is a progression beyond Archer Pull-Ups, making it one of the best ways to develop unilateral control for a One-Arm Pull-Up. By adjusting band thickness, transition speed, and isometric holds, you can scale the difficulty to match your current strength level. Beginners should start with a thicker band and partial transitions, while advanced athletes can focus on slower reps, isometric holds, and eventually unassisted variations. The progressive nature of this movement makes it a powerful tool for building elite pulling strength.