Typewriter Pull-up

Back, Biceps, ForearmsPull-Up Bar

A pull-up variation involving side-to-side body shifts at the top of the movement. It heavily loads your back, biceps, and forearms by isolating one side at a time.

How to do it

1Grab the bar with an overhand grip wider than shoulder-width and come to a full hang.

2Pull up until your chin clears the bar.

3Hold your height and slide your body to the right, almost fully extending your left arm.

4Shift back to center, then smoothly slide to the left, extending your right arm.

5Return to the center position above the bar.

6Lower yourself back down into a full hang under control.

Common mistakes

Dropping your chin below the bar during the shift — removes tension from the working muscles.

Jerking side-to-side — loses control and increases shoulder injury risk.

Not sliding far enough — deprives the working arm of full range and isolation.

Breathing

Inhale before you pull, maintain steady breathing as you slide, and exhale as you lower down.

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.