Headbanger pull-up is a variation of the straightforward pull-up exercise, where you pull your body up to a bar, hold yourself in the upper position of a pull-up then push yourself away from the bar attempting to straighten your arms. If you have ever attempted to do one, you know although straightforward they’re also very intensive.

  • Bodyweight
  • Compound
  • Pull-up Bar

Headbanger pull-up is an unusual exercise that does wonders to your biceps muscles. It helps develop endurance and strength. This workout is regarded as quite tough, however, there are multiple reasons to include it in your weekly exercise routine (see benefits below). In the end, your hard work will reap bountiful rewards!

Similar Exercises to Try

Equipment Required

Benefits of Head Banger Pull-up

  • Head Banger pull-ups are famous for strengthening and building your upper body
  • An American Council on Exercise certified strength trainer and conditioning specialist (ACE), named Jacque Crockford stated, “Because the Head Banger pull-up involves moving the whole of your bodyweight up against gravity, it provides incredible trunk stability and upper-body strength”
  • This exercise involves your back muscles, and serves as an excellent tool for elongating and strengthening those muscles. If you perform it on a daily basis, you may find that your posture starts to improve
  • This exercise is multi-joint, compound, and dynamic movement. It includes the muscles of your arms, back, shoulders, and chest

Muscles Worked

Anterior (Front)

  • Deltoid
  • Biceps Brachii
  • Pectoralis Major

Posterior (Back)

  • Latissimus Dorsi
  • Trapezius
  • Triceps Brachii

How to do a Head Banger Pull-up

Fitness model performing a headbanger pull-up
Fitness model performing a headbanger pull-up
  1. Grab the pull-up bar with an underhand grip, your hands shoulder-width apart
  2. Now, take your feet off the floor and hang, with your arms straight
  3. Pull yourself up and hold the upper chin-up position 
  4. Then quickly push your body away from the bar by extending your arms forcefully. 
  5. When your arms are fully extended, quickly pull yourself forward, back to the upper chin-up position
  6. It should look like you are attempting to hit the bar with your head
  7. With this pull-up variation you can use different hand grips, including:
    • Underhand grip
    • Prone grip
    • Mix grip