Typewriter Pull-Up
Primary
Back
Secondary
Biceps, Forearms, Core
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Typewriter Pull-Up targets your back through a pulling movement pattern. Use for advanced training for optimal results.
Everything You Need to Know About the Typewriter Pull-Up
The Typewriter Pull-Up is a advanced exercise exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters seeking to maximize strength gains. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Typewriter Pull-Up — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Typewriter Pull-Up?
- 1
Grip bar wide - this is a common issue that reduces exercise effectiveness.
- 2
Pull up to one side.
- 3
Shift horizontally to the other side.
- 4
Like a typewriter carriage.
- 5
Stay at the top throughout.
- 6
Lower with control for optimal results.
What are the best tips for the Typewriter Pull-Up?
Very advanced exercise.
Requires excellent pull-up strength.
Control the horizontal movement.
Great for unilateral strength.
Common Typewriter Pull-Up mistakes
Dropping between shifts.
On pulling movements like the Typewriter Pull-Up, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Not going to each side.
On pulling movements like the Typewriter Pull-Up, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Typewriter Pull-Up takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Typewriter Pull-Up — who it's best for
Advanced lifters seeking to maximize strength gains.
How to Program the Typewriter Pull-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 4-6 reps. Rest 2 min.
What are good alternatives to the Typewriter Pull-Up?
Other Variations
- Archer Pull-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Typewriter Pull-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master pull-ups first.
- Control movement.