Typewriter Pull-ups

Introduction

Typewriter pull-ups are an advanced variation where, once the chin is above the bar, the practitioner moves laterally from side to side while keeping the chin above the bar. This movement creates dynamic near-unilateral work that develops impressive asymmetric pulling strength.

Anatomy and Muscles Worked

• Primary muscles: lats (dynamic unilateral), biceps
• Secondary muscles: brachialis, rhomboids, obliques
• Stabilizers: core, forearms (intense grip)

Step-by-Step Instructions

1. Perform a full pull-up, chin above the bar.
2. At the top, move laterally to the right while extending the left arm and bending the right.
3. Return to center then move to the left.
4. Keep chin above the bar throughout the lateral movement.
5. Lower in control, then pull up for the next set.

Recommended Sets and Reps

• Advanced: 3 sets of 3 to 4 side-to-side per side
• Expert: 3 sets of 5 to 6 per side

Common Mistakes

• Chin dropping below bar: maintain height during lateral movements.
• Moving too fast: control each phase of the movement.
• Only one side: always work both sides equally.

Safety

Extremely demanding on shoulders and biceps. Prerequisites: 12+ strict pull-ups. Thoroughly warm up shoulders and elbows.

Variations

• Partial typewriter pull-ups (reduced range)
• Archer pull-ups (static version)

Target Audience

Advanced practitioners seeking to develop unilateral pulling strength and progression toward one-arm pull-ups.