> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Rings typewriter pullup

> Advanced · Dynamic · Alternate sides. Strength

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| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Athlete** | Louis |
| **Video length** | 24 s |

## Technique

1. Perform a Rings pullup and hold the top position.
2. Extend one arm fully straight to the side while maintaining yourself at the top position with the other arm.
3. Then bring the straight arm back in and extend the other arm.
4. Bring the second arm back in and perform the eccentric part of the pull, back to the starting position.
5. That whole cycle counts as one rep.

<Info>
  **Logging:** Each repetition involves working both sides.
</Info>

## Muscles

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          <path d="M65.82,104.06 69.49,117.35 83.74,117.35 83.63,114.36 83.47,112.31 80.86,111.68 79.07,111.06 78.21,110.68 76.56,109.79 75.79,109.27 74.36,108.05 73.09,106.57 71.78,104.51 70.89,102.76 68.64,97.75 66.64,98.36 66.60,98.54 66.33,100.02ZM120.97,112.31 120.69,117.35 134.94,117.35 138.62,104.06 138.10,100.02 137.80,98.36 135.79,97.75 133.54,102.76 132.42,104.94 131.63,106.18 131.05,106.96 130.41,107.70 129.38,108.69 127.87,109.79 127.07,110.26 125.37,111.06 123.58,111.68Z" fillOpacity="0.4" />

          <path d="M97.70,75.26 93.70,72.58 89.98,70.47 84.74,67.89 82.58,66.97 81.12,66.45 78.87,65.86 77.34,65.63 75.27,65.54 71.13,65.61 69.75,65.53 67.82,65.17 66.14,64.59 64.33,65.79 62.05,67.57 59.93,69.55 58.05,71.64 56.18,74.17 55.09,75.96 54.16,77.83 53.38,79.78 52.75,81.91 52.31,84.22 52.07,86.57 52.03,88.93 52.15,91.30 52.42,93.66 52.83,96.06 53.41,98.66 55.28,95.94 57.48,92.98 58.56,91.83 59.17,91.33 59.84,90.90 60.56,90.58 61.06,90.42 62.15,90.31 63.23,90.45 64.25,90.86ZM151.48,96.67 152.02,93.66 152.29,91.30 152.41,88.93 152.36,86.57 152.12,84.22 151.93,83.06 151.37,80.77 150.68,78.80 149.83,76.89 148.82,75.06 147.66,73.31 145.71,70.84 143.99,69.03 142.38,67.57 140.10,65.79 138.29,64.59 136.61,65.17 134.68,65.53 133.31,65.61 129.16,65.54 127.09,65.63 125.56,65.86 123.31,66.45 121.85,66.97 119.69,67.89 114.46,70.47 112.21,71.71 110.00,73.03 106.73,75.26 140.18,90.86 141.20,90.45 142.29,90.31 143.37,90.42 144.36,90.78 145.04,91.17 145.68,91.65 146.79,92.77 149.15,95.94 151.02,98.66ZM64.78,92.07 65.15,92.01 64.25,90.86 64.45,91.28ZM140.18,90.86 139.29,92.01 139.65,92.07ZM274.22,78.44 273.06,79.41 272.00,80.50 270.92,81.91 270.14,83.20 269.47,84.56 268.66,86.70 268.23,88.17 267.67,90.59 267.34,92.48 266.99,95.33 266.86,97.25 266.81,100.12 266.89,102.48 267.07,104.57 267.44,107.34 267.82,109.40 270.18,108.45 272.49,107.39 274.50,106.36 276.68,105.11 278.79,103.77 280.84,102.32 283.77,99.97 286.72,97.24 294.29,89.42 295.28,88.14 295.84,87.21 296.30,86.17 296.61,85.02 296.70,84.43 296.43,84.15 295.41,83.36 294.30,82.84 293.35,82.56 292.38,82.39 287.35,82.05 286.03,81.85 284.73,81.52 283.77,81.18 282.53,80.64 278.27,78.31 277.11,77.78 275.92,77.34ZM333.64,85.22 333.91,86.17 334.37,87.21 334.92,88.14 335.92,89.42 343.48,97.24 346.43,99.97 349.37,102.32 351.41,103.77 353.53,105.11 355.70,106.36 357.72,107.39 360.03,108.45 362.38,109.40 362.77,107.34 363.14,104.57 363.31,102.48 363.40,100.12 363.35,97.25 363.22,95.33 363.01,93.43 362.71,91.53 362.34,89.65 361.77,87.43 361.03,85.27 360.41,83.88 359.69,82.54 358.84,81.29 357.87,80.12 356.77,79.07 355.57,78.14 354.28,77.34 353.10,77.78 351.93,78.31 347.68,80.64 346.44,81.18 345.48,81.52 344.18,81.85 342.86,82.05 337.83,82.39 336.61,82.62 335.67,82.93 335.01,83.24 334.43,83.60 333.50,84.43ZM68.64,97.75 67.57,95.71 66.99,97.10 66.64,98.36ZM137.44,97.10 136.86,95.71 135.79,97.75 137.80,98.36Z" fillOpacity="0.4" />

          <path d="M276.98,140.06 277.97,138.90 278.85,137.66 279.69,136.24 280.25,135.10 280.73,133.94 281.53,131.53 281.85,130.30 282.35,127.79 282.72,125.25 283.00,122.70 283.38,118.42 283.67,114.13 283.97,106.97 284.04,99.74 281.84,101.56 279.08,103.57 279.00,104.57 278.87,105.25 278.69,105.93 278.31,106.90 277.99,107.51 277.42,108.38 276.49,109.42 276.41,105.27 274.50,106.36 272.03,107.62 269.71,108.65 267.82,109.40 266.90,112.44 266.21,115.54 265.86,117.87 265.63,120.22 265.53,122.58 265.55,124.94 265.70,127.18 265.93,128.84 266.30,130.47 266.89,132.14 267.79,133.91 268.94,135.52 270.30,136.95 271.32,137.79 271.38,137.56 271.25,136.84 270.49,134.12 270.12,131.19 269.87,129.94 269.63,129.38 269.36,129.00 268.94,128.66 268.44,128.44 268.90,128.47 269.34,128.35 269.73,128.11 270.39,127.49 271.13,127.24 271.37,127.09 271.63,126.68 272.00,125.37 272.45,126.45 272.86,124.97 273.30,123.67 273.92,122.14 274.51,120.90 274.50,121.80 274.72,122.67 275.22,123.52 275.85,124.14 275.64,124.41 275.51,124.73 275.49,125.08 275.57,125.41 275.79,125.74 276.65,126.49 277.02,126.99 277.18,127.45 277.21,128.35 277.33,128.72 277.61,128.98 277.98,129.05 277.52,131.31 277.31,133.19 277.35,133.78 277.46,134.20 277.66,134.61 277.93,134.96 276.18,140.88ZM346.17,99.74 346.33,109.83 346.72,116.99 347.34,123.98 347.66,126.52 348.09,129.05 348.68,131.53 349.05,132.75 349.96,135.10 350.52,136.24 351.15,137.34 352.01,138.60 352.97,139.78 354.03,140.88 352.27,134.96 352.55,134.61 352.75,134.20 352.85,133.78 352.89,133.19 352.69,131.31 352.23,129.05 352.60,128.98 352.87,128.72 353.00,128.35 353.03,127.45 353.19,126.99 353.56,126.49 354.42,125.74 354.63,125.41 354.71,125.08 354.69,124.73 354.57,124.41 354.35,124.14 354.99,123.52 355.48,122.67 355.71,121.80 355.70,120.90 356.29,122.14 356.91,123.67 357.35,124.97 357.75,126.45 358.20,125.37 358.58,126.68 358.84,127.09 359.08,127.24 359.82,127.49 360.47,128.11 360.86,128.35 361.31,128.47 361.77,128.44 361.27,128.66 360.85,129.00 360.57,129.38 360.33,129.94 360.08,131.19 359.71,134.12 358.96,136.84 358.83,137.56 358.89,137.79 359.91,136.95 361.27,135.52 362.42,133.91 363.32,132.14 363.74,131.00 364.04,129.93 364.44,127.73 364.65,124.94 364.67,122.58 364.62,121.01 364.35,117.87 363.79,114.50 363.17,111.93 362.38,109.40 360.50,108.65 358.18,107.62 355.70,106.36 353.80,105.27 353.72,109.42 352.79,108.38 352.22,107.51 351.90,106.90 351.52,105.93 351.33,105.25 351.21,104.57 351.13,103.57 348.37,101.56Z" fillOpacity="0.4" />

          <path d="M296.35,104.00 297.60,98.96 297.98,96.93 298.28,94.30 298.59,90.20 297.42,85.69 297.24,85.14 296.70,84.43 296.47,85.60 296.08,86.72 295.58,87.68 294.64,89.00 293.55,90.22 287.26,96.70 285.63,98.29 284.04,99.74 283.99,105.94 284.80,106.52 286.08,107.27 287.25,107.79 288.75,108.27 290.30,108.60 291.88,108.78 293.47,108.85 295.54,108.79 295.93,106.83ZM331.61,90.20 332.01,95.20 332.34,97.63 332.76,99.59 333.85,104.00 334.27,106.83 334.66,108.79 336.74,108.85 338.33,108.78 339.91,108.60 341.45,108.27 342.95,107.79 344.13,107.27 345.41,106.52 346.22,105.94 346.17,99.74 344.57,98.29 342.95,96.70 336.65,90.22 335.57,89.00 334.63,87.68 334.13,86.72 333.73,85.60 333.50,84.43 332.96,85.14 332.78,85.69Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Triceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Rotator cuff</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Latissimus dorsi
  * Teres major
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
  * Lower trapezius
  * Serratus anterior
  * Pectoralis minor
  * Rhomboid major
  * Middle trapezius
  * Pectoralis major (sternal head)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a><a href="/collections/strength/vertical-pulling" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Vertical pulling</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/one-arm-chinup" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">One-Arm Chinup</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-adduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />adduction</a><a href="/collections/joint-movements/shoulder-extension-downward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension downward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Bar typewriter pullup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e024.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=8bf92accb2f7e081407e0fded51b0592" href="/exercises/bar-typewriter-pullup-e024" width="320" height="320" data-path="images/exercises/e024.jpg">Elite</Card>
  <Card title="Rings archer pullup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e08f.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=af0ab76d367868bc92be9a3fc561b2d8" href="/exercises/rings-archer-pullup-e08f" width="320" height="320" data-path="images/exercises/e08f.jpg">Elite</Card>
  <Card title="Rings L-sit typewriter pullup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e091.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=aaa519327d918dc0cbe5eb96e9310a3b" href="/exercises/rings-l-sit-typewriter-pullup-e091" width="320" height="320" data-path="images/exercises/e091.jpg">Elite</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Pullup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e085.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=49fa1adbae056832488d58a09b833f67" href="/exercises/pullup-e085" width="320" height="320" data-path="images/exercises/e085.jpg">Intermediate</Card>
  <Card title="Rings typewriter" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e099.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=228add9673276ad8bb50e4256de5144b" href="/exercises/rings-typewriter-e099" width="320" height="320" data-path="images/exercises/e099.jpg">Advanced</Card>
  <Card title="Neutral grip pullup" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hv.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=7be52cf433c3b194c388ed8b7c2f00eb" href="/exercises/neutral-grip-pullup-e0hv" width="320" height="320" data-path="images/exercises/e0hv.jpg">Intermediate</Card>
  <Card title="Chinup" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hw.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b846db94899130c0fb605d24b0e71b7d" href="/exercises/chinup-e0hw" width="320" height="320" data-path="images/exercises/e0hw.jpg">Intermediate</Card>
  <Card title="Rings pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11t.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=73d305c34ad0b9aa60c5891529d6504a" href="/exercises/rings-pullup-e11t" width="320" height="320" data-path="images/exercises/e11t.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Bar typewriter" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e086.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=bd95fda96bb2158fe54a262e8bc7d104" href="/exercises/bar-typewriter-e086" width="320" height="320" data-path="images/exercises/e086.jpg">Advanced</Card>
    <Card title="Wide rings pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11u.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=3ec8cf8a70c167e9d07d3c42f0ddf369" href="/exercises/wide-rings-pullup-e11u" width="320" height="320" data-path="images/exercises/e11u.jpg">Advanced</Card>
    <Card title="Pullup circle" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e118.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=88419201905e0c5cf18c6f96d2d01a27" href="/exercises/pullup-circle-e118" width="320" height="320" data-path="images/exercises/e118.jpg">Advanced</Card>
    <Card title="Wide L-sit pullup" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0dl.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=7863d403ff779586937e56730b62d796" href="/exercises/wide-l-sit-pullup-e0dl" width="320" height="320" data-path="images/exercises/e0dl.jpg">Advanced</Card>
    <Card title="False grip pullup" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e03j.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=b4867830474c29de231e2d0ade91c21f" href="/exercises/false-grip-pullup-e03j" width="320" height="320" data-path="images/exercises/e03j.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/rings-typewriter-pullup-e09n). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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