Around the World Pull-Up

lats, delts, biceps, corePull-Up Bar

An advanced pull-up variation where your body moves in a circular path from hand to hand. Builds asymmetrical lat power, shoulder stability, and body control.

How to do it

1Hang from the bar with a wide grip, pulling your shoulder blades down and bracing your core.

2Pull yourself up while shifting your weight over toward one arm.

3Shift your chest horizontally across the bar toward your other hand at the top.

4Lower down along the side of the second hand back to the starting hang in the center.

5Repeat in the opposite direction to work both sides evenly.

Common mistakes

Jerking or swinging, taking constant tension off the muscles and stressing your elbow joints.

Cutting the circle short, turning it into a regular pull-up with a slight lean.

Killing tension at the bottom hang, placing sudden strain on shoulder ligaments.

Breathing

Exhale as you pull up and traverse across the bar, then inhale as you control the descent.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.