Also known as: circular pull-up, rotational pull-up, 360 pull-up, wide-grip circular pullup, rotational chin-up

What is Around The World Pull Up?

Around The World Pull Up is a rotating pull-up variation performed with a wide grip, moving your body in an arc so your chin meets the bar. It targets the lats, biceps, shoulders and full back, and is a hard-level, advanced calisthenics skill requiring strength and control.

How to Do Around The World Pull Up

  1. Set wide grip: Grab the bar with a grip well outside shoulder width, hang fully extended, shoulders slightly engaged and core braced to protect the shoulder complex.
  2. Initiate circular pull: Contract the lats and lead the movement to the right (counter-clockwise), pulling slightly to the side instead of straight up while maintaining scapular control.
  3. Reach apex: Continue the arc so your body rises toward center; aim for your chin to meet or clear the bar at the apex while avoiding neck strain.
  4. Return to hang: Smoothly continue the circle back to the starting side, extending the arms fully under control and keeping tension through the lats and core.
  5. Repeat & reverse: Complete designated reps counter-clockwise, then repeat the same number clockwise. Rest between sets and reduce range if form breaks.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Around The World Pull Ups?

This exercise builds rotational pulling strength, unilateral lat development, improved scapular stability, and grip strength. It also enhances shoulder control and core engagement due to the asymmetrical circular motion.

What common mistakes should I avoid?

Avoid excessive swinging, using momentum, and pulling with the neck. Do not grip too narrow, neglect scapular control, or rush the movement; these increase injury risk and reduce effectiveness.

How can I progress or regress this exercise?

Regress with band-assisted reps, partial arcs, or horizontal rows. Progress by reducing assistance, increasing range, adding weighted pull-ups, or training eccentric circular reps and unilateral lat strength.