{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Typewriter Pullup",
      "kind": "common"
    },
    {
      "text": "Side-to-Side Pull-Up",
      "kind": "common"
    },
    {
      "text": "Typewriter Pull-ups",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "adduction",
          "extension",
          "horizontal-abduction",
          "horizontal-adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "retraction",
          "downward-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "vertical-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "advanced"
  },
  "equipment": {
    "required": [
      [
        "pull-up-bar"
      ]
    ]
  },
  "external_ids": {
    "wger": "1607"
  },
  "id": "oec:typewriter-pull-up",
  "instructions": {
    "setup": [
      "Hang from a pull-up bar with a pronated grip taken wider than your standard pull-up grip, typically one and a half times shoulder-width.",
      "Engage your core, point your toes slightly forward, and depress your scapulae to enter an active dead hang."
    ],
    "steps": [
      "Pull explosively and smoothly until your collarbones or upper chest approach bar height.",
      "Keeping your chest pinned high, shift your body laterally toward one hand by flexing that arm deeply while extending the opposite arm along the bar.",
      "Traverse smoothly across the bar toward the other hand by reversing the arm actions, keeping your chin above the bar throughout the slide.",
      "Return to the center position and lower yourself under control back into the full active hang."
    ],
    "breathing": "Inhale at the bottom hang, exhale as you pull up, breathe shallowly while traversing horizontally at the top, and exhale fully as you return to the bottom.",
    "cues": [
      "Pull high before sliding.",
      "Stay parallel to the bar.",
      "Push away with the straight arm while pulling with the bent arm."
    ],
    "common_faults": [
      {
        "fault": "Dropping below the bar during the lateral transition.",
        "correction": "Maintain aggressive lat and bicep contraction to keep your chin consistently above the bar as you slide across."
      },
      {
        "fault": "Kicking or swinging the legs for momentum.",
        "correction": "Lock your core and legs into a hollow-body position to prevent swinging."
      },
      {
        "fault": "Grip is set too narrow to allow full arm extension.",
        "correction": "Widen your grip to at least one and a half times shoulder width so the trailing arm can reach full or near-full extension."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure you have a reliable base of standard pull-ups and archer pull-ups before attempting this high-stress variation on the shoulders and elbows."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Typewriter Pull-Up",
  "previous_ids": [
    "oec:typewriter-pull-ups"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Typewriter Pull-ups",
        "url": "https://wger.de/en/exercise/1607/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "tenebrizz"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:pull-up"
    },
    {
      "type": "progression-of",
      "target": "oec:pull-up"
    },
    {
      "type": "progression-of",
      "target": "oec:wide-grip-pull-up"
    },
    {
      "type": "progression-of",
      "target": "oec:archer-pull-up"
    },
    {
      "type": "substitute-for",
      "target": "oec:archer-pull-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An advanced pull-up variation where you pull your chin above the bar, shift laterally toward one hand while extending the opposite arm, and slide across the bar."
}