Typewriter Pull-up

These notes combine advice from 16 reviewed passages across 6 workouts.

Overview

Two related forms appear in the instructions. One keeps both arms bent and moves the head toward the fists. Another extends one arm while the body moves toward the opposite side. The extension form is sometimes called archer, although the terminology is inconsistent. [6] [7] [8] [14]

Standard technique

Take a wide grip and pull until the chin is above the bar. Hold that height, move first toward one hand and then the other, return to the middle, and descend under control. The complete sequence counts as one repetition. [10] [11]

Pull the bar firmly toward the body as you alternate sides, bringing the shoulder toward the bar rather than allowing the body to drift away. If the lateral transition becomes jerky, check for slipperiness and adjust how the load is shared between the hands. A small shift toward the other hand may produce a smoother path. [1] [4]

For the non-extension form, keep both arms bent. Bring the chin toward the left and right fists, return to the center, and then lower instead of straightening an arm at either side. [14]

Arm-extension variation

In the extension variation, straighten one arm while moving toward the opposite, pulling side. Continue to apply light pressure from above and aim for a fluid transition. Keep the chin above the bar, remain close to the working arm, and squeeze the lat so that the top position does not collapse. [3] [6] [7]

The torso should approach the lat on the non-extended side rather than follow the extended hand. This closer position was associated with greater lat activation during the movement. [7] [9]

The archer label is unreliable in this evidence. It was treated as a suitable name for the extension form in one instruction, rejected elsewhere because archer was associated with the push-up variation, and later used to distinguish the extension form from a typewriter performed with both arms bent. [6] [8] [14]

Repetition structures and effort

Do not judge the set only by its repetition count. Holding above the bar and traveling to both sides can make a short set feel much harder. In one prescription, five typewriter pull-ups were expected to feel closer to fifteen repetitions. [12]

Equipment

Use a straight bar without protrusions or other obstructions. It should also be long enough to let the body travel fully to both sides, especially when performing the arm-extension variation. [5] [13]

Programming and safety

Coach’s claim

If direct loading around the shoulder-blade area is a concern, typewriter pull-ups may be left out temporarily and revisited in a later program. The idea that the movement places problematic direct load through that area remains uncertain and was not medically verified in the supplied evidence. [2]

Sources

1. 2024-12-05, 3676.6-3686.3s

Workout: workout:2024-12-05

Passage: passage:2024-12-05:001031-001034

2. 2025-03-18, 640.7-658.2s

Workout: workout:2025-03-18

Passage: passage:2025-03-18:000188-000192

3. 2025-07-06, 3944.9-3963.0s

Workout: workout:2025-07-06

Passage: passage:2025-07-06:001271-001278

4. 2025-07-06, 3967.5-3979.7s

Workout: workout:2025-07-06

Passage: passage:2025-07-06:001282-001287

5. 2025-07-06, 4146.8-4172.0s

Workout: workout:2025-07-06

Passage: passage:2025-07-06:001357-001368

6. 2025-07-13, 3782.0-3817.3s

Workout: workout:2025-07-13

Passage: passage:2025-07-13:000874-000883

7. 2025-07-13, 3963.0-3967.9s

Workout: workout:2025-07-13

Passage: passage:2025-07-13:000923-000924

8. 2025-07-13, 4020.8-4040.1s

Workout: workout:2025-07-13

Passage: passage:2025-07-13:000950-000953

9. 2025-07-13, 4040.2-4046.1s

Workout: workout:2025-07-13

Passage: passage:2025-07-13:000954-000959

10. 2026-07-06, 3954.6-3965.8s

Workout: workout:2026-07-06

Passage: passage:2026-07-06:001389-001394

11. 2026-07-06, 4034.7-4048.1s

Workout: workout:2026-07-06

Passage: passage:2026-07-06:001409-001420

12. 2026-07-06, 4073.9-4082.5s

Workout: workout:2026-07-06

Passage: passage:2026-07-06:001443-001446

13. 2026-07-12, 3946.2-3954.2s

Workout: workout:2026-07-12

Passage: passage:2026-07-12:001162-001164

14. 2026-07-12, 4545.0-4571.1s

Workout: workout:2026-07-12

Passage: passage:2026-07-12:001345-001359