Also known as: lateral pull-up, side-to-side pull-up, ring lateral pull-up, ring lateral pull, ring side pull-up

What is Typewriter Pull Up?

The Typewriter Pull Up is an advanced ring pull-up variation that shifts the chin laterally while holding the top position. It primarily targets the core, shoulders and forearms. Difficulty: hard - requires significant pull strength, scapular control and core stability.

How to Do Typewriter Pull Up

  1. Set ring height: Adjust rings to chest level, check anchor security and make sure both rings hang evenly before starting.
  2. Grip and brace: Take a pronated grip, retract scapula and brace your core; keep legs slightly forward to protect the lower back and reduce swing.
  3. Pull to top: Pull up explosively while rotating rings so palms face you at the top; aim to get chin above hands with controlled motion.
  4. Extend side arm: Hold top position, keep one arm tight, extend the other laterally while rotating the ring so the palm faces down; keep wrist strong.
  5. Return and repeat: Drive the extended arm back to center by bending the elbow and rotating the ring; switch sides smoothly and limit momentum between reps.

Muscle Groups

Core, Shoulders, Forearm

Description

Take a pronated grip on the rings (palms facing forward) and perform a chin up, rotating the rings as you pull, so your palms are facing you at the top. Hold this position, with the rings close together and your chin above your hands. Leg slightly in front, and core braced.

Keep one arm in, tight to your body and extend the other arm out to your side.
Rotate the ring outward, so your palm faces down as you straighten your arm.
Keep your wrist strong, driving your knuckles over the rings.
Pause with the arm fully extended, driving the ring down through your palm.
Then bend your arm and rotate the ring back to the centre, and switch sides.
Repeat for repetitions.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Typewriter Pull Up?

This move builds unilateral pulling strength, shoulder stability, and core anti-rotation control while improving forearm and grip strength. It also trains coordination and scapular control useful for advanced pulling skills.

What common mistakes should I avoid with this exercise?

Avoid excessive kipping or swinging, letting the scapula remain passive, collapsing the wrist, and using incomplete range of motion. Poor rotation timing or rushing reps increases injury risk and reduces effectiveness.

How can I progress to or regress the Typewriter Pull Up?

Regress with assisted ring pull-ups, band-assisted lateral holds, or slow eccentric typewriter negatives. Progress by increasing time under tension, adding weight, or transitioning from archer pull-ups to unassisted typewriter reps.