Archer Pull-up

How to do it

Hang from the pull-up bar with a shoulder-width grip and arms fully extended. Engage your back and pull your chest toward the bar until your chin clears the bar. Lower yourself back to the starting position in a controlled manner.

1. 1As you pull up, bend one elbow and keep the other arm extended so you feel the lat and biceps of the bending arm doing most of the work
2. 2Pull your chest toward the bar on the side of the bent arm and squeeze your shoulder blades down and back
3. 3Control the descent and maintain tension in both arms

Common mistakes

• ×Don't swing or use momentum to jerk yourself up
• ×Avoid letting the shoulder of the extended arm collapse; keep it engaged
• ×Don't strain your neck by jutting your chin forward; keep your head neutral

Muscles worked

The archer pull-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.

• LatsPrimary
• BicepsPrimary
• ForearmsSupport
• Lower TrapsSupport
• Mid TrapsSupport
• Upper AbsSupport
• Rear DeltsSupport