Arms
Typewriter Pull-ups
A high-intensity bodyweight variation designed to build unilateral bicep strength and shoulder stability.
How to perform.
Follow the sequence — setup is half the lift.
Grip the pull-up bar with an overhand grip slightly wider than shoulder-width apart.
Pull your body upward until your chin is above the bar, maintaining a hollow body position with your core engaged.
While keeping your chin at the same height, slowly shift your body weight toward your right hand by straightening your left arm.
Once your left arm is nearly locked out, shift your body across the bar toward your left hand by straightening your right arm.
Keep your chest as close to the bar as possible throughout the lateral movement to maintain constant tension.
Return to the center position after completing the desired number of lateral shifts before lowering yourself back down.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Dropping the hips or losing height during the lateral transition.
- Using momentum or swinging the legs to generate movement.
- Performing the movement too quickly and losing control of the eccentric phase.
- Insufficient grip width preventing a full range of lateral motion.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.