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Technique

  1. Start by hanging from a bar, with a grip wider than shoulder-width.
  2. Pull yourself up towards one hand.
  3. When approaching the top, shift to the other side, then lower yourself back down with control.
  4. Overall, your body trajectory should draw a vertical circle in the air, going in one direction and the other.
Logging: Each circle (whichever direction) = one repetition.

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Muscles

Strength

Primary

  • Back
  • Chest
  • Biceps
  • Forearms

Secondary

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

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Equipment

Pullup bar
Pullup bar

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Appears in

Joint movements
Elbowflexion
Shoulderadductionextension downward
trains stretches

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Regressions

e0dn

Wide pullup

Advanced
e11u

Wide rings pullup

Advanced
e0dl

Wide L-sit pullup

Advanced
e086

Bar typewriter

Advanced
e024

Bar typewriter pullup

Elite
e022

Bar archer pullup

Elite
e0dm

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.