Jumping Pull up

Master the jumping pull-up to build upper body strength and improve pull-up form. Use your legs to assist the pull and control the descent.

IntermediateBack Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Jumping Pull up

Compound

Ring Pullover

Back · Suspension

Advanced

Compound

Pull up

Back · Body weight

Intermediate

Compound

Seated Pull up

Back · Body weight

Intermediate

Compound

Rear Pull up

Back · Body weight

Advanced

Description

A variation of the traditional pull-up that combines a jump. It helps in building strength in upper body muscles.

Save Jumping Pull up to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Jumping Pull up

01
Setup
Stand directly under a pull-up bar, placing your feet shoulder-width apart. Grip the bar with an overhand grip, slightly wider than shoulder-width, ensuring your palms face forward.
02
Setup
Bend your knees slightly and prepare to jump, ensuring the bar is at a height where you can reach it with a slight bend in your elbows when standing on your toes or with a small jump.
03
Explosively jump upwards, simultaneously pulling your body towards the bar by engaging your lats and biceps. Aim to bring your chin above the bar at the peak of the movement.
04
Control your descent slowly and deliberately, resisting gravity as you lower your body back to the starting position. Extend your arms fully without shrugging your shoulders.
05
Once your feet touch the ground, reset your body position and immediately prepare for the next repetition, maintaining a fluid motion.

Tips

Focus on the eccentric (lowering) phase; a slow, controlled descent builds significant strength for full pull-ups.
Initiate the pull by squeezing your shoulder blades together and driving your elbows down, actively engaging your lats rather than just your arms.
Use your legs for just enough assistance to get your chin above the bar, aiming to minimize the jump as your upper body strength improves.
Breathe in deeply as you prepare to jump and pull, then exhale slowly and completely as you control your descent.

Common mistakes

A common mistake is dropping too quickly from the top of the movement; instead, control your descent for at least 2-3 seconds to maximize muscle engagement and build strength.
Many people rely too heavily on the jump and neglect the pull; focus on actively pulling with your back and arms as soon as your feet leave the ground.
Failing to fully extend the arms at the bottom prevents a full range of motion; ensure your elbows are straight before initiating the next jump and pull.

In the Ellim app, Jumping Pull up unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train jumping pull up?

Get Ellim — Free

Questions

Is Jumping Pull up good for beginners?

Jumping Pull up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Jumping Pull up?

You need Body weight to perform Jumping Pull up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Jumping Pull up?

Focus on the eccentric (lowering) phase; a slow, controlled descent builds significant strength for full pull-ups. Initiate the pull by squeezing your shoulder blades together and driving your elbows down, actively engaging your lats rather than just your arms. Use your legs for just enough assistance to get your chin above the bar, aiming to minimize the jump as your upper body strength improves. Breathe in deeply as you prepare to jump and pull, then exhale slowly and completely as you control your descent.

What are common mistakes when doing Jumping Pull up?

A common mistake is dropping too quickly from the top of the movement; instead, control your descent for at least 2-3 seconds to maximize muscle engagement and build strength. Many people rely too heavily on the jump and neglect the pull; focus on actively pulling with your back and arms as soon as your feet leave the ground. Failing to fully extend the arms at the bottom prevents a full range of motion; ensure your elbows are straight before initiating the next jump and pull.