Around-the-world pull-up

• Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
• Requires no equipment other than a bar
• Emphasizes one arm over the other at the bottom of each rep
• Increased pause and time under tension in the top position
• Increases the range of motion of the pull-up, leading to greater muscular development in the back and arms
• Builds strength and size in the upper body
• Improves muscular endurance
• Can be performed with different grip variations, including overhand, underhand, and neutral grips
• Can be done with different weight plates or bands, allowing for further progression and customization

1. Start by hanging freely from an overhead bar with a grip well outside shoulder width. This will be your starting position.
2. Instead of pulling yourself directly up to the bar, contract your lats to go in a counter-clockwise direction. Pull yourself partway up to the right side and continue going upward as you move back toward the center of the bar. Your chin should meet the bar at the apex of the move.
3. Continue in a circular motion until you are back to the center, reaching full arm extension.
4. Repeat the same counter-clockwise motion for the designated number of reps.
5. Switch direction and repeat the same number of reps in a clockwise direction.
6. Focus on maintaining control, balance, and coordination throughout the exercise.
7. Use a variety of grip variations, such as overhand, underhand, and neutral grips, to target different muscles.
8. For further progression, you can add weight plates or bands to increase the difficulty of the exercise.
9. Perform the around-the-world pull-up as part of your pull-up routine to expand the difficulty and variety of your workouts.
10. Remember to engage your lats and back muscles to increase the range of motion and activate more muscle fibers.
11. Stay consistent and gradually increase the number of reps and sets as you build strength and endurance.

1. Start with a grip well outside shoulder width, hanging freely from an overhead bar.
2. Contract your lats to go in a counter-clockwise direction, pulling yourself partway up to the right side and continue going upward as you move back toward the center of the bar.
3. Reach full arm extension at the center of the bar, completing the rep.
4. Repeat the same number of reps in a clockwise direction as well.

Warm-up Tips for Around-the-World Pull-Up:

1. Perform a light cardio warm-up to increase blood flow and loosen up the muscles.
2. Do some dynamic stretches for the shoulders, lats, and arms to prepare them for the pulling motion.
3. Perform a few sets of regular pull-ups to activate the muscles involved in the around-the-world pull-up.
4. Gradually increase the intensity and range of motion with each set to prepare your body for the full exercise.
5. Take breaks between sets to rest and recover, allowing your muscles to adapt and prepare for the next set.
6. Focus on maintaining proper form throughout the warm-up sets and pay attention to your grip and hand placement.
7. Listen to your body and adjust the warm-up intensity based on your fitness level and any pre-existing injuries or limitations.
8. Stay hydrated throughout the

1. Warm up properly before attempting the around-the-world pull-up to prevent injury.
2. Ensure that the overhead bar is secure and can support your body weight.
3. Start with a grip well outside shoulder width to provide stability and control throughout the exercise.
4. Engage your core muscles and maintain a straight body position throughout the movement to avoid excessive swinging or twisting.
5. Gradually increase the difficulty of the exercise by adding weight plates or resistance bands as you progress.
6. Perform the exercise in a controlled manner, focusing on the contraction of your lats and the circular motion.
7. Avoid using momentum to swing yourself up to the bar, as this can decrease the effectiveness of the exercise and increase the risk of injury.
8. Listen to your body and stop the exercise if you experience any pain or discomfort.
9. Start with a lower number of reps and gradually increase as you become more comfortable and stronger.
10. Perform the exercise in both counter-clockwise and clockwise directions to ensure balanced muscle development.