Kipping Pull-Ups

Advanced Level of Difficulty

The kipping pull-up is a challenging upper body exercise that targets the back, shoulders and arms.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Equipment Used

Picture of Pull Up Bar

Pull Up Bar

A pull-up bar is a straight steel bar that mounts on a wall, door frame, squat rack or cable machine. It is one of oldest and most effective strength tools and is used to target the latissimus dorsi muscle (lats) along with the rhomboids, shoulders and biceps.

Exercise Instructions

kipping pull-ups - step 1

Step 1

Hang on the pull-up bar with your hands slightly wider than your shoulders and your feet together.

kipping pull-ups - step 2

Step 2

Pull your body forward by squeezing your shoulder blades together and then let your body swing backwards, engage your lats and pull yourself up over the bar.

kipping pull-ups - step 3

Step 3

Push yourself away from the bar at the top and swing back out pushing yourself and your chest even further forward.