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Technique

  1. Perform a Wide pullup and hold the top position with your head above the bar.
  2. Slide sideways to one hand, to get your shoulder near that hand, and extend the other arm so that it becomes fully straight.
  3. Then slide to the other hand.
  4. Come back to the center and perform the eccentric part of the Wide pullup in a controlled manner.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Back
  • Biceps
  • Forearms

Secondary

  • Chest
  • Serratus anterior
  • Shoulders
  • Triceps
  • Rotator cuff
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Pectoralis major (sternal head)

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Equipment

Pullup bar
Pullup bar

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderadductionextension downward
trains stretches

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Progressions

e022

Bar archer pullup

Elite

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Regressions

e086

Bar typewriter

Advanced
e091

Rings L-sit typewriter pullup

Elite
e09n

Rings typewriter pullup

Advanced
e0dl

Wide L-sit pullup

Advanced
e118

Pullup circle

Advanced
e0qp

Hips-to-bar pullup

Elite
e0dn

Wide pullup

Advanced
e11a

Scapula wing

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.