Also known as: assisted pull-up, box-assisted pull-up, jump-assisted chin-up, eccentric pull-up

What is Jumping Pull Up?

A Jumping Pull Up is an easy pull exercise where you jump to grab a bar and use upward momentum to get your chin above the bar, targeting lats, shoulders, forearms and upper back. It’s beginner-friendly and builds pull mechanics with controlled eccentric lowering for strength.

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How to Do Jumping Pull Up

  1. Set up: Stand under the bar or on a box so chest aligned with bar; feet shoulder-width and core engaged to protect the spine.
  2. Grip the bar: Grab bar slightly wider than shoulder-width with a firm overhand grip; squeeze shoulders down and back to engage lats.
  3. Explosive jump pull: Bend knees and jump while pulling elbows down and back; drive chin above the bar using jump momentum, not a flail.
  4. Controlled negative: Slowly lower yourself for 3-5 seconds, keeping core tight and focusing on a long lat-driven descent to full arm extension.
  5. Return and reset: Release the bar at full extension, step down safely from the box if used, reset posture, and repeat with controlled reps.

Muscle Groups

Back, Forearm, Latissimus, Shoulders, Triceps

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
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Jumping Pull Ups?

Jumping Pull Ups build pulling strength, improve lat and shoulder activation, and train coordinated power-to-strength transitions. They’re great for beginners progressing toward strict pull-ups and for practicing controlled negatives with reduced load.

What common mistakes should I avoid?

Avoid relying solely on leg drive, using a loose grip, or dropping quickly during the descent. Keep core tight, control the eccentric phase, and ensure proper scapular retraction to prevent shoulder strain.

How can I progress or regress this exercise?

Regress by using a higher box or assisted band. Progress by lowering box height, reducing jump assistance, increasing controlled negative time, or moving to strict pull-ups and weighted variations.