Technique
- Hang from a bar with a wide grip.
- Pull yourself up so that your head goes above the bar.
- Slide sideways to one hand, to get your shoulder near that hand, and extend the other arm so that it becomes fully straight.
- Then slide to the other hand and keep alternating.
Logging: Each repetition involves working both sides.
Muscles
Strength
Primary
- Biceps
- Forearms
- Back
- Serratus anterior
- Chest
Secondary
- Shoulders
- Triceps
- Rotator cuff
Individual muscles
Individual muscles
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Pectoralis major (sternal head)
- Teres major
Equipment
Appears in
Joint movements
Progressions
Bar typewriter pullup
Elite
Regressions
Rings typewriter
Advanced
View Similar Exercises
View Similar Exercises
Wide L-sit pullup
Advanced
Pullup circle
Advanced
Rings typewriter pullup
Advanced
Bar archer pullup
Elite
Wide muscle-up
Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.