Archer pull up

Category

Back

Difficulty

Advanced

Equipment

Pull-up Bar

Primary muscles

Latissimus Dorsi, Biceps Brachii

Secondary muscles

Deltoids, Rhomboids, Trapezius

How to do it

1. Hang from a pull-up bar with your hands positioned wider than shoulder-width apart.
2. Pull yourself up towards the bar while simultaneously shifting your body to the right, bringing your chest closer to your right hand.
3. Lower yourself back to the starting position.
4. Pull yourself up again, this time shifting your body to the left, bringing your chest closer to your left hand. Continue alternating sides.

Form tips

• Focus on using your back muscles rather than relying solely on your arms for the pull-up.
• Keep your elbows slightly bent throughout the movement to reduce strain on your joints.
• Ensure a full range of motion by fully extending your arms at the bottom of each rep and bringing your chest close to the bar at the top.