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Typewriter Pull Up

The Typewriter Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 25%, lats (lower) 17% and biceps (long head) 7%.

Level: AdvancedEquipment: Pull-up barMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Grip the bar overhand with the hands about twice shoulder width apart.
  2. Pull up until the chin is level with the bar.
  3. Shift the body toward one hand, bending that arm while the other arm straightens along the bar.
  4. Slide back across to the other hand at the same height.
  5. Return to the centre and lower slowly to a full hang.

Tips

  • Keep the chin at bar height during the whole side-to-side slide.
  • Brace the midsection so the legs do not swing as you travel.

Common mistakes

  • Dropping lower each time you move across.
  • Only turning the head instead of moving the body toward the hand.
  • Bending the straight arm, which turns it into a normal pull-up.

Muscles worked by the Typewriter Pull Up

  • Lats (upper) Primary25%
  • Lats (lower) Primary17%
  • Biceps (long head) Secondary7%
  • Biceps (short head) Secondary7%
  • Lower traps Secondary7%
  • Brachialis Secondary6%
  • Rhomboids Secondary6%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Obliques Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Shifting to one arm doubles its share and loads the trunk. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

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Frequently asked questions

What muscles does the Typewriter Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), biceps (short head), lower traps, brachialis and rhomboids assist.

Is the Typewriter Pull Up good for beginners?

The Typewriter Pull Up is rated advanced. If you are new, learn the Close Grip Pull Up first and build up from there.

What is a good alternative to the Typewriter Pull Up?

For example the Archer Pull Up, Kneeling Single Arm Lat Pulldown and Single Arm Lat Pulldown. They train mostly the same muscles, some with different equipment.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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