Double Knee Elbow Pull-Up
Double Knee Elbow Pull-Up Exercise Description
The Double Knee Elbow Pull-up combines a strict pull-up with a simultaneous double knee raise toward the elbows. It integrates upper-body vertical pulling with controlled trunk and hip flexion. Primary movers are the latissimus dorsi, scapular stabilizers (middle/lower trapezius and rhomboids), and elbow flexors, with strong contribution from the rectus abdominis and hip flexors during the knee lift. The goal is smooth, coordinated motion while maintaining a neutral spine, scapular depression, and minimal body swing. This variation builds on the fundamentals of a strict pull-up and a hanging knee raise, emphasizing core bracing, precise scapular mechanics, and grip control.
- Muscle Groups: Biceps, Lats
- Target Muscles: Brachialis, Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Long Head, Iliacus, Rectus Abdominis, Rhomboid Major, Teres Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Flexor Digitorum Superficialis, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Arms, Back, Mid Back, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Elbow Flexors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Bicep
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Double Knee Elbow Pull-Up Exercise
‘- Grip a sturdy pull-up bar with a pronated (overhand) grip, hands just outside shoulder width, thumbs wrapped.
– Start in an active hang: depress and slightly retract the scapulae, ribs down, pelvis lightly posteriorly tilted, legs together.
– Keep head and neck neutral; gaze forward, not up.
– Brace your midsection before moving.
– Initiate the pull by driving the elbows down and back, bringing the chest toward the bar while keeping the ribs stacked over the pelvis.
– As you pass mid-range, simultaneously flex both hips and knees, lifting the knees toward the elbows without kipping or swinging.
– Keep the lumbar spine neutral by drawing the front of the pelvis toward the ribcage; avoid excessive arching.
– Briefly control the top position; knee-to-elbow contact is not required for proper execution.
– Lower the knees under control, then extend the elbows to return to an active hang without shrugging.
– Pause momentarily to eliminate any swing before beginning the next repetition.
Double Knee Elbow Pull-Up Tips
‘- Use a pronated grip just outside shoulder width with your thumbs wrapped around the bar.
– Set an active hang by depressing and slightly retracting your shoulder blades before you move.
– Keep your ribs down, pelvis lightly posteriorly tilted, and legs together in the starting position.
– Maintain a neutral head and neck with your gaze forward, not up.
– Brace your midsection before initiating the pull.
– Drive your elbows down and back to bring your chest toward the bar while keeping your ribs stacked over your pelvis.
– As you pass mid-range of the pull, simultaneously flex both hips and knees to lift your knees toward your elbows.
– Lift your knees without kipping or swinging to keep the motion smooth and controlled.
– Maintain a neutral lumbar spine by drawing the front of your pelvis toward your ribcage and avoiding excessive arching.
– Briefly control the top position without worrying about making knee-to-elbow contact.
– Lower your knees under control before extending your elbows.
– Return to an active hang without shrugging, then pause briefly to let any swing stop before the next rep.
Double Knee Elbow Pull-Up Beginner Introduction
The Double Knee Elbow Pull-up is a demanding bar exercise that links a strict pull-up with a powerful double knee lift. Performed hanging from a bar with an overhand hold, it blends pulling the body upward with bending at the hips and knees so the legs travel toward the elbows. This creates a full-body challenge that brings the back, shoulders, and arms together with the abs and hip flexors in one coordinated motion.
Because the upper- and lower-body actions happen at the same time, the movement highlights timing, body awareness, and a steady, controlled swing-free path. The torso stays organized rather than overly arched, and the legs move from the hips instead of relying on momentum. Grip strength and shoulder stability play a major supporting role, as the body hangs throughout while the knees rise and then return to the starting position under control. This variation builds on the foundations of a regular pull-up and a hanging knee raise, adding an extra layer of core involvement and technical precision.