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Technique

  1. Perform a standard pullup.
  2. At the top, lean your body back to horizontal while extending your arms.
  3. Pull yourself back to the vertical chin-over-bar position.
  4. Use the upward pull to transition over the bar.
  5. Finish in a support position above the bar.

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Form tips

  • Use the momentum of the Ice-cream maker to assist the transition.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms

Secondary

  • Chest
  • Serratus anterior
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Pectoralis minor
  • Anterior deltoid
  • Pectoralis major (clavicular head)

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Equipment

Rings
Rings

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Appears in

Joint movements
Elbowextensionflexion
Shoulderretractionextension backward
trains stretches

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Progressions

e03r

Front lever

Elite

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Regressions

e04n

Ice-cream maker

Advanced
e08y

Rings l-sit muscle-up

Elite
e09m

Rings tuck planche pushup

Elite
w00g

Dip back lever

Advanced
e013

360 pull

Herculean
e0qa

One-leg 360 pull

Elite
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