What is Typewriter Pull Up?
The Typewriter Pull Up is an advanced ring pull-up variation that shifts the body side-to-side at the top, targeting the core, shoulders, and forearms. Difficulty: Hard — requires strong pulling strength, shoulder stability, and strict ring control.
How to Do Typewriter Pull Up
- Set rings and grip: Adjust rings to a pull-up height. Take a pronated grip, legs slightly forward, scapula engaged and core braced before the pull.
- Initial pull: Pull up explosively to chin level while rotating rings so palms face you at the top; keep rings close together and chest high.
- Secure top position: Hold the top with chin above hands, scapula packed and core tight; breathe controlled and avoid shrugging the shoulders.
- Extend one arm: Extend one arm slowly to the side while rotating the ring so the palm faces down; keep the opposite elbow tucked and torso stable.
- Controlled return: Pull the extended arm back to the center with a controlled bend, rotate the ring so palms face you, then switch sides; avoid collapsing the shoulder.
- Repetitions and safety: Perform reps with slow tempo, pausing at each extension; stop if pain or instability occurs. Progress from assisted variations before unassisted work.
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
Required Equipment
Pull-Up Bar
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Typewriter Pull Up?
The Typewriter Pull Up builds unilateral pulling strength, shoulder stability, forearm endurance, and core tension. It improves scapular control and horizontal pulling capacity, transfers to climbing and advanced calisthenics moves. Requires baseline pull-up strength before attempting.
What are common mistakes when doing Typewriter Pull Ups?
Common mistakes include poor ring control, flaring the elbow, shrugging shoulders, using momentum, or insufficient core bracing. These increase injury risk and reduce effectiveness. Focus on slow, controlled movements, scapular packing, and strict tempo to correct form.
How can I progress to or regress from the Typewriter Pull Up?
Regress by using band-assisted pull-ups, ring rows, or single-arm negatives to build strength and ring control. Progress by increasing unassisted reps, adding weighted pulls, or practicing one-arm isometric holds. Prioritize strict pull-up strength and shoulder stability before advanced progressions.