Exercise guide
Headbanger
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Headbanger is an advanced pull-up variation that targets the biceps and core through intense isometric and eccentric loading while maintaining a constant vertical height. It builds exceptional upper body control and explosive pulling power by shifting the center of mass horizontally.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with a shoulder-width underhand (supinated) grip.
- Perform a chin-up until your chin is clearly above the bar.
- Engage your core and glutes to create a rigid, hollow-body line from shoulders to toes.
How to do it
- Push your body horizontally away from the bar by extending your elbows while keeping your chin at the same height as the bar.
- Pull yourself back toward the bar forcefully until your forehead is nearly touching it.
- Exhale as you pull back toward the bar and inhale as you push away.
- Maintain a fast but controlled tempo, ensuring your hips do not drop throughout the set.
Form checklist
- Keep your chin above the bar level at all times.
- Avoid swinging your legs or using 'kipping' to generate momentum.
- Keep your elbows tucked in toward your midline rather than flaring out.
- Maintain a tight hollow-body position to prevent arching the lower back.
Pro tips
- Focus on the mind-muscle connection in the biceps; treat the 'pull' phase like a heavy, explosive bicep curl.
- Keep your shoulder blades retracted and depressed to stabilize the shoulder girdle and maximize lat engagement.
Make it harder
- Perform the movement with a weighted vest to increase the resistance on the biceps and lats.
- Slow down the tempo to a 3-second eccentric (push-away) phase to maximize time under tension.
Frequently asked
- What muscles does the headbanger work?
- The headbanger primarily targets the lats and trapezius, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.
- What equipment do you need for the headbanger?
- The headbanger uses pull up bar.
- Is the headbanger good for beginners?
- The headbanger is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.