Home/pull/Typewriter Pull-up

Typewriter Pull-up

Difficulty: ⭐⭐⭐ Advancedpull
👆 Tutorial by CalisthenicmovementWatch on YouTube

Home Setup

Install a doorway pull-up bar or use a sturdy exposed beam in your basement or garage that can support your full bodyweight plus dynamic movement

doorway pull-up barceiling-mounted barexposed beam

💡 Pro tip: Ensure your setup allows enough horizontal space to shift side-to-side without hitting door frames or walls

Gym Setup

Standard pull-up bar with enough width for wide grip positioning and clearance for lateral movement

Safety: Ensure solid grip with chalk or lifting straps if needed; avoid attempting when fatigued as grip failure at the top position increases injury risk

💪 Muscles Worked

Latissimus DorsiBiceps BrachiiBrachialisPosterior DeltoidsRhomboidsTrapeziusCore Stabilizers

⭐ Why This Exercise?

Typewriter pull-ups develop exceptional unilateral pulling strength and horizontal control while building tremendous grip endurance and shoulder stability. This advanced movement bridges the gap between standard pull-ups and one-arm pull-ups by teaching weight shifting mechanics and building the specific strength needed for asymmetrical pulling patterns.

Make It Easier

Regressions for building up strength

1. Assisted Typewriter Pull-up

pull-up bar + resistance band

Resistance band reduces bodyweight load while allowing practice of the horizontal shifting pattern

2. Inverted Row Typewriter

low bar + TRX straps + rings

Horizontal body position reduces load and allows focus on the side-to-side movement pattern with feet supported

3. Top Position Hold with Shifts

pull-up bar + box or bench

Builds isometric strength and teaches weight shifting without the pull-up component

Make It Harder

Progressions for advanced athletes

1. Weighted Typewriter Pull-up

pull-up bar + weight vest + dip belt

Added resistance increases strength demands throughout the movement

2. Archer Pull-up

pull-up bar

Extends one arm further during the shift, increasing unilateral load and progressing toward one-arm pull-ups

3. One-Arm Pull-up Negatives

pull-up bar

Natural progression focusing on full unilateral pulling strength after mastering typewriter mechanics

↕️ Similar Movements

Archer Pull-up
Direct progression that emphasizes unilateral loading with one arm more extended
Wide Grip Pull-up
Prerequisite movement that builds the lat width and strength needed for horizontal shifting
L-Sit Pull-up
Complementary advanced variation that adds core engagement while maintaining vertical pulling pattern
Muscle-up
Similar advanced pulling movement that requires explosive power and transition mechanics
One-Arm Pull-up
Ultimate unilateral pulling progression that typewriters prepare you for through weight shifting practice

Form Checklist

✓Pull to the top position with chest to bar before initiating the horizontal shift
✓Keep shoulders packed down and engaged throughout the entire side-to-side movement
✓Shift smoothly from side to side maintaining constant tension without dropping down
✓Keep core tight and minimize hip swing or kipping motion
✓Maintain equal grip strength on both hands even as weight shifts predominantly to one side

Common Mistakes

  • •Dropping too low between shifts, turning it into multiple pull-ups rather than a continuous horizontal movement
  • •Using momentum and swinging hips to generate movement instead of controlled strength
  • •Allowing shoulders to shrug up toward ears, losing scapular stability and increasing injury risk
  • •Gripping too narrow, which limits range of motion for the horizontal shift
  • •Rushing the movement instead of maintaining controlled tempo throughout the shift

📈 When to Progress

Progress when you can perform 3 sets of 5-8 complete typewriter repetitions (counting each full left-to-right shift as one rep) with controlled tempo, no momentum, and maintaining chest-to-bar height throughout the movement