Typewriter Pull-Up
A dynamic pull-up where you move side-to-side at the top of the movement, like a typewriter carriage.
Short answer
Typewriter Pull-Up: an advanced bodyweight exercise for the lats and biceps. You need a pull-up bar. A typical target: 3 sets of 3-6 complete cycles. If it is still too hard, start with the easier variation, “Wide Pull-Up”. Once it feels easy, “One-Arm Pull-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Pull up with wide grip.
At the top, shift to one side.
Move across to the other side.
Return to center and lower.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the typewriter pull-up work?
At the top of the pull you shift sideways from one hand to the other while staying high, so each lat alternates between a near-maximal shortened contraction and a long eccentric hold. The biceps work through a similar alternation. Because you stay above the bar for the whole cycle, the time under tension is far longer than in a normal pull-up, and the forearms and grip take a serious beating. The core resists the constant sideways shift.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 3 to 6 complete cycles, twice a week. A cycle means travelling to one side and back. You need archer pull-ups and around 12 strict pull-ups first. Progress by widening the travel and by pausing at each end. Because the holds are long, this doubles as grip and endurance work - do not stack it on top of a heavy pulling day.
If you are stuck
Dropping down between sides defeats the exercise: the whole point is to stay high while moving laterally. If you sink, the set is over. Not travelling far enough is the second fault - the working arm should end up close to fully bent while the other approaches straight. Rushing turns the movement into a swing; move deliberately and keep your chin above bar height throughout.
Progressions
Level up your training
Typewriter Pull-Up questions
What is the difference between typewriter and archer pull-ups?
In typewriter pull-ups, you pull up and then move horizontally at the top while staying up. In archer pull-ups, each rep goes up and down. Typewriters are more dynamic and challenging.
How many pull-ups before attempting typewriters?
You should be able to do 15+ strict pull-ups and solid archer pull-ups before attempting typewriter pull-ups. The continuous movement requires significant endurance.
Related Exercises
More Pull exercises
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Ready to Practice Typewriter Pull-Up?
Find a calisthenics park with pull-up bar near you and start training.