Jumping Pull-Up
Build strength & master pull-ups! Jumping Pull-Ups help you practice the motion and build upper body strength with assisted reps.
The Jumping Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: pull up bar.
Required Equipment
Jumping Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Traps (trapezius, upper fibers)
Jumping Pull-Up Variations and Alternatives
How to do the Jumping Pull-Up
Stand beneath a pull-up bar: The bar should be just out of reach or at a height where you can barely touch it with extended arms while standing flat-footed.
Assume a shoulder-width stance, keeping your feet flat on the ground.
Reach up and grab the pull-up bar with an overhand grip (palms facing away from you) slightly wider than shoulder-width apart. Your arms should be fully extended.
Bend your knees slightly, prepare to jump, and brace your core muscles.
Explosively jump upwards, using the momentum to help you begin the pull-up motion.
As you are in the air, pull your body upwards toward the bar by bending your elbows and driving them towards your ribs. The goal is to bring your chin above the bar.
At the top of the movement, pause briefly before lowering yourself back down in a controlled manner to the starting position.
Reset your stance if necessary and prepare for the next repetition.
Remember to maintain proper form throughout the exercise to prevent any injuries and to get the most benefit out of the movement. The jumping pull-up is intended to help those who are working toward doing regular pull-ups by allowing some assistance from the legs while still engaging the upper body muscles vigorously.
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Jumping Pull-Up FAQs
What muscles does the Jumping Pull-Up work?
The Jumping Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Jumping Pull-Up?
Pull up bar.
Is the Jumping Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Jumping Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Jumping Pull-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Bench Pull-Up, Muscle Bar Up and Box Assisted Pull-Up.
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