Instructions

1. Start with a wide grip on pull up bars
2. Pull up to your right side, your legs will naturally angle to the right, this is normal. Try to control any swinging of your legs by tightening your core
3. Pushing down onto the bar with your left hand, straighten your left arm so your left forearm and wrist are on top of the bar
4. Grasp the bar with your left hand and slide your torso over to the left side
5. Pushing down onto the bar with your right hand, straighten your right arm so your right forearm and wrist are on top of the bar
6. Continue repeating the side to side movement for the required number of reps

Key points

• You may feel some tension in your shoulders as you perform the typewriter movement, if you feel it is too painful, you may lack the shoulder strength and stability to perform this exercise. Work on rock climber pull ups and circle pull ups to condition your shoulders
• Keep at least your chin above the bar the entire time. Even better is to keep your shoulders above the bar
• Feel out the push/pull combination with this exercise. Your straight arm will be pushing down onto the bar