This exercise involves hanging from a pull-up bar with an overhand grip and pulling your body up towards the bar while simultaneously shifting your weight to one side and extending the other arm out to the side. It primarily targets the back and biceps muscles.
Archer Pull-up Instructions
- Find a sturdy horizontal bar that can support your weight.
- Stand underneath the bar and grip it with one hand, placing your palm facing away from you and your fingers wrapped around the top of the bar.
- Extend your other arm out to the side, keeping it straight and parallel to the ground.
- Engage your core and pull yourself up towards the bar using only the arm that is gripping the bar.
- As you pull yourself up, move your non-gripping arm towards the bar and use it for support as needed.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions, then switch arms and repeat the exercise on the other side.
Archer Pull-up Form & Visual
Archer Pull-up Benefits
- Targets multiple muscle groups including the back, shoulders, and arms
- Improves grip strength and overall upper body strength
- Increases range of motion and flexibility in the shoulders
- Challenges and improves balance and stability
- Can be modified for different fitness levels and goals
Archer Pull-up Muscles Worked
- Biceps brachii
- Latissimus dorsi
- Forearm muscles
Archer Pull-up Variations & Alternatives
- Weighted Archer Pull-up
- Assisted Archer Pull-up
- Slow Eccentric Archer Pull-up
- Archer Chin-up
- Archer Muscle-up