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Lats · Advanced

Around-the-World Pull-Up

Advanced pull-up tracing a controlled side-to-side arc across the bar before lowering on the opposite side.

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Around-the-World Pull-Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsAbs

Equipment

Bodyweight

Sets × reps

3 × 5 / direction

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Hang from a pull-up bar with an overhand grip, your shoulders engaged, and your trunk braced.
  2. 02Pull upward toward one hand rather than traveling straight toward the center of the bar.
  3. 03Near the top, move your upper chest in a controlled arc across the bar toward the opposite hand.
  4. 04Continue the circular path as you lower along the opposite side, keeping your legs still and avoiding a kip or swing.
  5. 05Return to a controlled hang before beginning the next repetition, reversing the circle direction as programmed.

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Variations

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Alternatives

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