Triangle Pull-Up

The Triangle Pull-Up is a vertical pull calisthenics exercise that builds unilateral strength in each arm where the movement follows a triangle-shaped pull pattern.

1. Pull up toward one hand (similar to an Archer Pull-Up).

2. Transition across the top to the other hand (like a Typewriter Pull-Up).

3. Lower yourself back to the middle-bottom position.

This dynamic movement requires strong pulling power, isometric stability, and controlled eccentric strength. The Triangle Pull-Up is an excellent progression toward a One-Arm Pull-Up (OAP), as it shifts more load onto one arm while still allowing assistance from the other. It also improves shoulder mobility, coordination, and muscle endurance.

Before attempting the Triangle Pull-Up, you should be comfortable with at least 10 strict pull-ups and 5 archer pull-ups per side. A strong grip, lat engagement, and core stability are essential to maintaining control throughout the movement. Gymnastics rings can also be used to add instability for even greater challenge.

How to Perform a Triangle Pull-Up

1. Grip the Bar

• Use a slightly wider than shoulder-width overhand (pronated) grip.

• Keep your core tight and shoulders engaged before pulling.

2. Initiate the Pull

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

• Allow the opposite arm to extend while maintaining slight tension.

3. Top Transition Phase

• Once at the top, shift your body sideways along the bar toward the opposite hand.

• Engage your lats and core to maintain control.

• Your chin should remain above the bar throughout the transition.

4. Lowering Phase

• Once aligned with the second hand, lower yourself straight down to the middle-bottom position.

• Maintain a slow, controlled descent to avoid excessive swinging.

5. Breathing Pattern

• Inhale before pulling up.

• Exhale as you pull towards one hand.

• Inhale during the transition across the top.

• Exhale as you lower back to the bottom position.

6. Repetitions and Sets

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

• Focus on slow, controlled reps rather than high volume.

Benefits of the Triangle Pull-Up

• Builds Unilateral Pulling Strength – Prepares the body for One-Arm Pull-Ups by shifting more weight to one arm.

• Develops Explosive and Isometric Power – The movement requires dynamic strength during the pull and stabilization at the top.

• Increases Time Under Tension (TUT) – The longer duration per rep leads to better muscle endurance and hypertrophy.

• Improves Grip Strength – Each side takes on more load, helping with grip endurance and forearm development.

• Enhances Shoulder Mobility – The side-to-side transition engages different shoulder angles, promoting flexibility and control.

• Strengthens Core and Obliques – Maintaining stability during the lateral movement requires significant core activation.

Common Mistakes to Avoid

• Using Momentum Instead of Strength – Avoid excessive swinging; keep the movement controlled.

• Not Pulling High Enough – Your chin should reach at least bar height before transitioning.

• Dropping Too Fast – Control the eccentric phase to build strength effectively.

• Shrugging Shoulders at the Top – Keep your shoulders engaged but not overactive to prevent tension buildup.

• Uneven Transitions – Move smoothly across the bar without abrupt shifts.

Similar Exercises

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

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

• Weighted Archer Pull-Ups – Adds resistance to build more pulling power on one side.

• Negative Typewriter Pull-Ups – Focus on slow, controlled side-to-side movement while lowering.

• Lat Pulldown with One-Arm Bias – Use a single-arm lat pulldown to develop unilateral control.

• Isometric Hold at Different Positions – Pause at the top, middle, and transition points to build endurance.

Primary Muscles

•Latissimus Dorsi (Lats) – The main muscle responsible for pulling strength.

•Biceps Brachii – Assists in the vertical pull, especially on the dominant side.

•Trapezius & Rhomboids – Engage during the lateral transition at the top.

Secondary Muscles

•Forearms & Grip Muscles – Strengthened due to increased unilateral loading.

•Core (Abs & Obliques) – Stabilizes the movement, especially during transitions.

•Rear Deltoids – Supports shoulder mobility and control throughout.

The Triangle Pull-Up is an advanced exercise, but it can be scaled for different fitness levels by adjusting the range of motion, adding assistance, or incorporating pauses. Beginners can start by practicing Archer Pull-Ups and Typewriter Pull-Ups separately, while advanced athletes can increase the range of transition, add weight, or use one-arm variations. Because of its ability to gradually shift more load onto one arm, this exercise is an ideal progression for those working toward a One-Arm Pull-Up.