Also known as: ice cream maker, ice cream makers, tucked ice cream, hanging ice cream maker, pull-up ice maker

What is Advanced tucked Ice cream makers?

Advanced tucked Ice cream makers are a hanging pull variation that targets the back, demanding extreme core and shoulder stability. This insane-level move builds pulling strength and scapular control, but requires solid pull-up and tuck proficiency before attempting to avoid shoulder strain.

How to Do Advanced tucked Ice cream makers

  1. Grip the bar: Hang from a shoulder-width pull-up bar with thumbs wrapped; breathe and relax shoulders, ensuring a secure grip before engaging the movement.
  2. Engage advanced tuck: Draw knees into an advanced tuck, keeping them slightly away from the chest and bracing the core to stabilize the spine and hips.
  3. Initiate the pull: Pull by bending the elbows and leaning back, driving through the scapulae; maintain a controlled tempo and avoid kipping or swinging.
  4. Hold parallel position: Continue the pull until your torso is roughly parallel to the ground, pause briefly while keeping core tight and shoulders retracted.
  5. Lower with control: Slowly lower to a full hang with tension in the lats and shoulders, resisting momentum to protect joints and build eccentric strength.

Muscle Groups

Back

Description

Hang from a pull-up bar with a shoulder-width grip and bring your knees into an advanced tuck, keeping them slightly away from your chest. Pull your body up by bending the elbows and leaning back until your torso is parallel to the ground, then return with control to the starting hang. Keep your core tight and body stable throughout the movement.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Advanced tucked Ice cream makers?

Advanced tucked Ice cream makers build intense posterior chain and lat strength while improving scapular control, pulling power, and core stability. They translate to stronger pull-ups and body control when performed with strict technique and appropriate progression.

What common mistakes should I avoid with this exercise?

Common mistakes include shoulder shrugging, using momentum (kipping), collapsing the tuck, and rushing reps. Skipping proper warm-up and scapular engagement increases injury risk—prioritize slow, controlled reps and check shoulder stability before attempting.

How can I progress to or regress from Advanced tucked Ice cream makers?

Progress via strict pull-ups, advanced tuck holds, and negative ice cream maker eccentrics. Use ring or band-assisted variations and horizontal rows as regressions. Only progress when you have consistent scapular control and shoulder mobility to avoid overload.