What is Around The World Pull Up?
Around The World Pull Up is a hard calisthenics pull-up variation that moves the body in a circular arc, targeting the latissimus, biceps, shoulders and upper back. It emphasizes scapular control, rotational strength and grip endurance, suited for advanced trainees with solid shoulder stability.
How to Do Around The World Pull Up
- Set wide grip: Grip the bar well outside shoulder width, thumbs wrapped around. Keep shoulders packed, chest open and core engaged before leaving the ground.
- Establish dead hang: Hang with full arm extension, scapula slightly depressed. Breathe steady, avoid swinging, and maintain active shoulders to protect the joints.
- Initiate circular pull: Contract lats to pull the body up in a counter-clockwise arc, leading to the right while keeping elbows under control and core tight.
- Reach center apex: Drive the movement toward the bar so your chin meets the bar at the apex; squeeze lats and upper back while avoiding neck strain.
- Complete circular return: Continue the circular path returning to full arm extension on the left side, controlling descent and resisting any uncontrolled momentum.
- Repeat other direction: Perform the same number of reps clockwise. Rest between sets, progress with partial arcs or assisted variations if form or strength is insufficient.
Muscle Groups
Biceps, Triceps, Chest, Shoulders, Trapezius, Forearm, Latissimus, Back
Description
With a grip well outside shoulder width, hang freely from an overhead bar as you would doing a pull-up. This will be your starting position.Instead of pulling yourself directly up to the bar, contract your lats to instead go in a counter-clockwise direction, pulling yourself partway up to the right side and continue going upward as you move back toward the center of the bar. Here your chin should meet the bar at the apex of the move.
Continue in a circular motion until you are back to the center, reaching full arm extension.
Complete for the designated number of reps in the same counter-clockwise motion. Because of the asymmetrical motion you'll repeat the move for the same number of reps going in a clockwise direction as well.
Movement Group
Pull
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Around The World Pull Up?
This exercise builds rotational pulling strength, unilateral lat development, grip endurance, and shoulder stability. It improves scapular control and core bracing while recruiting biceps, forearms, traps and upper back, enhancing coordination for advanced calisthenics.
What common mistakes should I avoid?
Common errors include using excessive swing, flaring elbows, pulling with the neck instead of lats, and rushing the arc. Avoid gripping too narrow, neglecting scapular control, or dropping forcefully on descent to reduce injury risk.
How can I progress or find alternatives?
Progress by increasing arc range, adding reps, or removing assistance. Use assisted negatives, band-assisted arcs, eccentric-only reps, and strict wide pull-ups. Alternatives include archer pull-ups, single-arm assisted pulls, or ring pull-ups to build rotational strength safely.