Typewriter Pull-Ups
A typewriter pull-up combines a wide pull with a controlled sideways traverse at the top. You pull toward one hand, stay high while moving across the bar, then finish near the other hand before lowering. The long time under tension makes it more demanding than alternating ordinary archer pull-ups.
How to do typewriter pull-ups
- Take a comfortable wide overhand grip and begin from a strict hang.
- Pull your chin above the bar toward one hand, letting the opposite arm lengthen.
- Remain high and move your chest horizontally toward the other hand.
- Gradually bend the new working arm as the first arm straightens.
- Once you reach the other side, lower under control. Reverse the starting side next rep.
What it trains
The lats, upper back and elbow flexors work continuously while the load shifts from side to side. The shoulders and forearms stabilise the wide grip, and the trunk resists twisting and swinging. The exercise also develops strength in the top range, where many strict pull-ups become weak.
Common mistakes
- Dropping below the bar during the traverse. Reduce the travel distance until you can remain high.
- Swinging across. Move through muscular control, not a pendulum kick.
- Rushing the middle. The central transition is part of the exercise, not dead time between two poses.
- Attempting it without sufficient wide-pull strength. Build archers and top holds first.
Progression
Start with a high hold near one hand, then make small side-to-side shifts. Increase the distance until you can cross the full bar. One complete trip is already a demanding repetition, so use low reps and long rest. If your goal is a one-arm pull-up, combine typewriters with specific assisted one-arm work rather than relying on them alone.
Browse all pull-up variations, revisit proper form, and maintain your strict base with the 50 pull-ups programme.