Advanced
ARCHER PULL UP
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Body Part
Lats
Target Muscle
Body weight
Equipment
Advanced
Difficulty
Target Muscles
Lats
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
2
Step:2 Engage your core and pull your shoulder blades down and back.
3
Step:3 As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
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Step:4 Continue pulling until your chin is above the bar and your bent arm is fully flexed.
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Step:5 Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
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Step:6 Alternate sides with each repetition.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
