Technique
- Perform a Rings pullup and hold the top position.
- Extend one arm fully straight to the side while maintaining yourself at the top position with the other arm.
- Then bring the straight arm back in and extend the other arm.
- Bring the second arm back in and perform the eccentric part of the pull, back to the starting position.
- That whole cycle counts as one rep.
Logging: Each repetition involves working both sides.
Muscles
Strength
Primary
- Back
- Biceps
- Forearms
Secondary
- Chest
- Serratus anterior
- Shoulders
- Triceps
- Rotator cuff
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Pectoralis major (sternal head)
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Bar typewriter pullup
Elite
Rings archer pullup
Elite
Rings L-sit typewriter pullup
Elite
Regressions
Pullup
Intermediate
Rings typewriter
Advanced
Neutral grip pullup
Intermediate
Chinup
Intermediate
Rings pullup
Intermediate
View Similar Exercises
View Similar Exercises
Bar typewriter
Advanced
Wide rings pullup
Advanced
Pullup circle
Advanced
Wide L-sit pullup
Advanced
False grip pullup
Intermediate
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.