Jumping Pull Up

Jumping Pull Up


This exercise involves jumping up to grab a pull-up bar and then pulling your body up towards the bar until your chin is above the bar. It is a combination of a jump and a pull-up, and it helps to build upper body strength and improve overall fitness.

Muscle Group

Equipment Required

Jumping Pull Up Instructions

  1. Stand underneath a pull-up bar with your feet shoulder-width apart.
  2. Jump up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Hang from the bar with your arms fully extended and your feet off the ground.
  4. Engage your core and pull your shoulder blades down and back.
  5. Exhale and pull your body up towards the bar, keeping your elbows close to your body.
  6. Once your chin is above the bar, pause for a moment.
  7. Inhale and slowly lower your body back down to the starting position.
  8. Repeat for desired number of reps.

Jumping Pull Up Form & Visual

Jumping Pull Up

Jumping Pull Up Benefits

  • Improves upper body strength
  • Increases cardiovascular endurance
  • Targets multiple muscle groups including back, arms, and shoulders
  • Improves coordination and balance
  • Can be modified for different fitness levels

Jumping Pull Up Muscles Worked

  • Biceps
  • Forearms
  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Deltoids
  • Abdominals
  • Glutes
  • Quadriceps
  • Hamstrings
  • Calf muscles

Jumping Pull Up Variations & Alternatives

  • Assisted Jumping Pull up
  • Weighted Jumping Pull up
  • Explosive Jumping Pull up
  • One-Arm Jumping Pull up
  • Wide Grip Jumping Pull up
  • Close Grip Jumping Pull up
  • Commando Jumping Pull up
  • Kipping Jumping Pull up
  • Butterfly Jumping Pull up