Archer Pull Up
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- Muscles
- Lats, Biceps, Traps
- Equipment
- Pull-up bar
- Style
- Strength
How to
An archer pull-up is an advanced bodyweight exercise that strengthens your back and biceps, serving as a progression towards a one-arm pull-up. It gets its name from the "bow-drawing" position your body takes at the top.Here's how to do it: Grip: Grasp a pull-up bar with a wider-than-shoulder-width overhand grip. Starting Position: Hang with arms fully extended, engaging your core and keeping your shoulder blades pulled down. The Pull: Pull your body up towards one hand, similar to a regular pull-up. At the same time, extend the other arm out to the side, keeping it as straight as possible. Your chin should come towards the hand that is pulling. Hold & Lower: Briefly hold the top position where one arm is bent and pulling, and the other is extended. Slowly lower yourself back to the starting position with control. Alternate: Repeat the movement, pulling up towards the opposite…
Adapted from wger; author: Antsy6277. CC-BY-SA 4