Back · Bodyweight
Ring Archer Pull-up
How to do the ring archer pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from a pair of gymnastic rings with your arms extended and grip slightly wider than shoulder width. Pull your chest toward one ring by bending that arm while the other arm extends out to the side along the strap. Lower under control, then pull to the other side on the next rep. Keep both arms engaged and resist letting the rings swing as you work side to side.
- 1The lat and bicep of the bending arm doing most of the work
- 2Your shoulder blade pulling down and back on the working side
- 3The rings demanding control to keep from swinging
Common mistakes
- Swinging or kipping to jerk yourself up
- Letting the extended arm's shoulder collapse
- Jutting your chin forward and straining your neck
Muscles worked
The ring 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
- Lower AbsMinor
- ObliquesMinor
Kovo programs the ring archer pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.