Typewriter Pull-up

What is Typewriter Pull-up:

The Typewriter Pull-up is an advanced bodyweight pulling exercise working the shoulder extensors and elbow flexors, primarily the latissimus dorsi and the brachioradialis. In this variation of the pull-up, the body doesn't just move vertically but also laterally, adding a dynamic twist to the conventional pull-up movement. As its name implies, the body shifts from side to side, resembling the motion of a typewriter carriage, hence the name 'typewriter' pull-up.

Key Benefits:

  • Size and Strength: Targets the back, elbow flexors, and rear deltoids, promoting muscle growth and strength improvement.
  • Control and Coordination: Incorporates lateral movement to challenge stability and coordination, improving overall athleticism.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Stability: Engages the core muscles to stabilize the body during the lateral movement, improving core strength and control.
  • Functional Strength: Improves grip strength, upper body pulling strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This can be performed using a pull-up bar, rings, or any sturdy overhead structure, allowing for convenient training in various environments.

Variations:

  • One-arm Pull-up: An advanced unilateral pull-up variation using only one arm.
  • Archer Pull-up: Variation of the pull-up closer to the one-arm pull-up, where you pull mostly on one side, mimicking the motion of an archer pulling the strings of his bow.
  • Ring Typewriter Pull-up: Performing the typewriter pull-up using gymnastic rings. The unstable nature of the rings increases the difficulty, requiring greater core engagement and stabilization throughout the movement.
  • Typewriter Row: Similar lateral movement performed in a horizontal body position with your feet supporting most of your weight, making the exercise easier.
  • Ring Typewriter Row: Similar lateral movement performed in a horizontal body position on gymnastic rings.

How to perform Typewriter Pull-ups:

  • Starting Position: Hang from a bar with a pronated grip wider than shoulder-width apart, just enough for you to lean over and arms fully extended. Engage your core and keep your legs together.
  • Execution: Initiate the movement by depressing your shoulders and pulling yourself upward towards the bar until your chin passes the bar or lower, focusing on pulling your elbows down towards your sides. Once at the top, shift your body towards one side while simultaneously extending the opposite arm out to the side. Then, you can either continue the lateral movement as many times as you want or lower yourself back to the starting position with control.
  • Repetition: Repeat the lateral movement for the desired number of repetitions before going down, and repeat the whole movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you lower your body back to the starting position. At the top, inhale before transitioning to the other side.
  • Exhale: Exhale at the top/end position. At the top, exhale after transitioning to one side.
  • Transitions: For a standard typewriter rep, perform two transitions: one from one side to the other and then back to the starting side. However, feel free to adjust the number of transitions based on your intensity preferences or for added variation and enjoyment.
  • Pull Height: Pull as high as you can, preferably until your elbows are at the side of your lats. This makes the lateral movement possible and easier.
  • Grip: Grip the bar around the middle of your palms and the base of your fingers, and grip them tighter as you pull up. As you grip the bar, maintain a slight wrist flexion to better engage your forearm muscles and improve your grip.
  • Elbow Cue: Focus on pulling your elbows down towards your sides or lats to effectively engage the shoulder extensors rather than simply thinking of pulling yourself up towards the bar.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain slight scapular retraction to keep a neutral shoulder position. You can also choose to relax your scapulae after each repetition or maintain scapular depression throughout the entire set, depending on your preference and training goals.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Keeping the grip width shorter to cut the range at the top to make it easier
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Adding resistance - wearing an ankle weight, backpack, weighted vest, or dip belt with weight plates
    • Progressing to a harder variation/exercise