Primary
Back
Secondary
Biceps, Forearms, Core
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Pull
See how Typewriter Pull-Up could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Typewriter pull-ups start with a pull-up, then you shift side to side at the top while keeping your chin above the bar. The horizontal movement trains unilateral strength and control. Named after the back-and-forth motion of a typewriter carriage.
When to use it
Use for advanced training for optimal results.
Who it's for
Advanced lifters seeking to maximize strength gains.
Pull up to one side, then shift across to the other side while staying at the top. Do not drop down between sides—maintain height throughout the traverse. This requires significant strength endurance.
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Grip bar wide - this is a common issue that reduces exercise effectiveness.
Pull up to one side.
Shift horizontally to the other side.
Like a typewriter carriage.
Stay at the top throughout.
Lower with control for optimal results.
Very advanced exercise.
Requires excellent pull-up strength.
Control the horizontal movement.
Great for unilateral strength.
Use typewriter pull-ups when regular pull-ups are easy and you want a progression toward one-arm work. They build unilateral strength without the full demand of archer or one-arm variations. Good for advanced calisthenics programming.
Dropping between shifts.
On an upper-body pulling movement like the Typewriter Pull-Up, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Not going to each side.
On an upper-body pulling movement like the Typewriter Pull-Up, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Typewriter Pull-Up makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Advanced lifters seeking to maximize strength gains.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 4-6 reps. Rest 2 min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Typewriter Pull-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Typewriter Pull-Up
The Typewriter Pull-Up primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Typewriter Pull-Up include Biceps, Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Typewriter Pull-Up as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Typewriter Pull-Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Typewriter Pull-Up is a pull up bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Typewriter Pull-Up include: Archer Pull-Up, Wide-Grip Pull-Up. These exercises target similar muscle groups as the Typewriter Pull-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.