Typewriter Pull-Up

Pull vertical · reps per side · unilateral The gentlest entry to one-arm pulling: stay at the top and shift the load side to side.

The movement

Pull up to the top on a wide grip, then — staying up — slide the chin across toward one hand while that arm bends and the other straightens out to the side. Slide back through the centre to the other hand. The bent arm carries most of the load; the straight arm only supports. You work the top range, both hands stay on the bar.

Set-up — and what each part is for

• Grip wide, pronated, thumbs wrapped.
• Pull to the top first, chin above the bar, blades packed down. → feel the top position solid before you start shifting.

The rep — rehearse it before you do it

• Shift toward one hand: that elbow bends, pulling the chest toward it; the other arm straightens out along the bar, sliding, taking little load. → feel the working side’s lat (the broad muscle under the armpit) and biceps hold and pull; the straight arm only steadies.
• Stay at the top through the shift — don’t sink down between sides.
• Slide back through centre to the other side.
• Lower under control only once the set is done.

Breathing

Breathe steadily through the shifts; don’t hold at the top.

Watch for

• Sinking between sides → keep the chin high; the work is staying up while you shift.
• Letting the straight arm pull → it supports, the bending arm works.
• Rushing the shift → move slowly, under control, to keep tension on the working side.
• Uneven sides → equal reps each side, weaker side first.

Within the level

• Harder: extend the straight arm further / less weight on it; pause at each side; slower shifts.
• Easier: hands a little closer; shorter shift; more support from the straight arm.

Dose

Test a clean max per side (controlled shifts, top held), then practice at half of the weaker side rounded down, capped at 5 reps per set, same count both sides, weaker side first, spread through the day.