What is Top Half Pull Up?

The Top Half Pull Up is an easy calisthenics pull variation where you jump to a pronated halfway (90°) hold then pull until your chin passes the bar. It primarily targets the latissimus dorsi, biceps and forearms while training upper-back control and controlled descent for reps.

How to Do Top Half Pull Up

  1. Grip and jump: Use a shoulder-width pronated grip and jump into a halfway (90°) pull position; brace your core and keep legs straight before initiating the pull.
  2. Set your body: Engage lats and retract scapulae, keep shoulders down and chest up to create tension; maintain a neutral spine and tight core for stability.
  3. Perform the pull: From the half-height hold, pull until your chin clears the bar by driving elbows down and back while avoiding shoulder shrugging or swinging.
  4. Controlled descent: Lower slowly back to the halfway starting height rather than dropping; control the eccentric phase to protect the shoulders and build strength.
  5. Connect repetitions: After reaching the starting half-hold, pause briefly or transition to a deadhang as programmed, then jump or drive into the next rep using the same form.
  6. Finish safely: Complete the set with a full controlled descent into a dead hang, relax shoulders, and perform gentle lat stretches to reduce tension and soreness.

Muscle Groups

Biceps, Forearm, Latissimus

Description

Jump with a pronated hold straight into a halfway Pull Up position on the bar. Engage your core and back muscles and keep your legs straight.

Pull from half height (arms at 90 degrees) until your chin goes avobe the bar. Descend until you reach the starting height to connect multiple reps.

Perform the required reps and control your descent into a deadhang to complete a set.

Note: Exercise can be done slowly and controlled or very quickly and for high reps if found in a cardio workout.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Top Half Pull Up?

Benefits include targeted strengthening of the lats, biceps and forearms, improved upper-back control, and increased pulling endurance. Its half-range focus suits high-rep cardio sets and helps beginners build pull capacity with lower technical demand.

What common mistakes should I avoid with Top Half Pull Ups?

Avoid using leg momentum instead of a clean jump, shrugging or rounding the shoulders, failing to engage the scapulae, and dropping uncontrolled on the descent. These mistakes increase injury risk and limit strength gains.

How can I progress or regress the Top Half Pull Up?

Progressions: add tempo control, weight vest, or more reps and shorter rests. Regressions: use assistance bands, perform negatives only, or hold isometric halves. Alternatives include full pull-ups, assisted pull-ups, or bodyweight rows for similar pulling development.