What is Jumping Pull Up?

A Jumping Pull Up is an assisted pull movement where you jump to help lift your chin over the bar. It primarily targets the latissimus, back, shoulders, triceps and forearms. Difficulty: Easy — ideal for beginners building pulling strength and practicing controlled eccentric lowering.

How to Do Jumping Pull Up

  1. Set up: Stand under the pull-up bar (or on a box) with a slightly wider-than-shoulder grip, core braced and shoulders down for stability.
  2. Jump and grab: Bend knees and jump upward while firmly grabbing the bar; use the jump’s momentum to initiate upward movement without reckless swinging.
  3. Pull to chin: Drive elbows down and back, engage lats, and pull until your chin clears the bar; keep chest slightly forward and core tight.
  4. Slow eccentric lower: Lower yourself slowly over 3–5 seconds, controlling the descent with lats and core; avoid dropping and maintain shoulder engagement.
  5. Release and land: At full arm extension, let go and step or drop to the ground, landing softly with knees bent to absorb impact.
  6. Reset and repeat: Reset your grip and stance, breathe, and repeat for reps. Use a box or adjust height for consistent, safe repetitions.

Muscle Groups

Triceps, Shoulders, Forearm, Latissimus, Back

Description

Standing under a bar, or on a box if necessary, jump up, grabbing the bar with a slightly wider than shoulder-width grip. Using the momentum from your jump, pull yourself upwards until your chin is above the bar.

Slowly lower yourself, keeping a tight core and focus on the lats. Allow your arms to slowly extend as you inch closer to the ground. Aim for 3 to 5 seconds until your arms are fully extended.

Upon reaching full extension, let go of the bar and return to the ground.

Repeat for the required amount of repetitions.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Jumping Pull Ups?

Jumping Pull Ups build pulling strength, reinforce lat and back activation, improve eccentric control, and develop grip and shoulder stability. They’re useful for beginners progressing toward strict pull-ups and for practicing safe lowering mechanics.

What common mistakes should I avoid with Jumping Pull Ups?

Avoid using excessive swinging or kipping, neglecting the slow eccentric lowering, shrugging shoulders, using too narrow a grip, or landing stiff-legged. These errors reduce effectiveness and increase injury risk.

How can I progress or regress the Jumping Pull Up?

Regress with assisted negatives, band-assisted pull-ups, or a higher box to reduce jump force. Progress by lowering jump height, increasing eccentric time, adding reps, or moving toward strict pull-ups and weighted variations.