Archer Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from the bar with an overhand grip much wider than your shoulders.
2. Pull yourself up toward one hand, bending that arm while the other arm straightens along the bar.
3. Bring your chin above the bar beside the working hand.
4. Lower under control to a full hang, then pull toward the other side.

Cues

• The straight arm assists; the bent arm does most of the work.
• Keep your legs still and your core braced.

Common mistakes

• Swinging or kicking to get up.
• Bending the assisting arm, which turns it into a wide pull-up.
• Skipping the full hang at the bottom.

Alternatives

• Pull-Up
• One-Arm Chin-Up