{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Archer Chin-Up",
      "kind": "common"
    },
    {
      "text": "Archer Pullup",
      "kind": "misspelling"
    },
    {
      "text": "Archer Pull Up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "adduction",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "depression",
          "downward-rotation",
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "vertical-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "frontal",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "advanced"
  },
  "equipment": {
    "required": [
      [
        "pull-up-bar",
        "gymnastic-rings"
      ]
    ]
  },
  "external_ids": {
    "wger": "1545"
  },
  "id": "oec:archer-pull-up",
  "instructions": {
    "setup": [
      "Grip the pull-up bar with an overhand grip significantly wider than shoulder width.",
      "Hang with arms straight, engaging your core and pulling your shoulders down into an active dead hang."
    ],
    "steps": [
      "Initiate the pull by driving your target-side elbow down and in toward your ribs, shifting your body toward that hand.",
      "Simultaneously extend the assisting arm straight out along the bar, resting your fingers over the bar to provide minimal support.",
      "Pull until your chin clears the bar over your working hand.",
      "Lower yourself under control back to the central dead hang position.",
      "Repeat the movement by pulling up toward the opposite side."
    ],
    "breathing": "Inhale at the bottom before initiating the pull, exhale as you pull yourself to the side, and inhale again as you lower with control.",
    "cues": [
      "Drive the working elbow to your pocket.",
      "Keep the assisting arm locked out.",
      "Stay tight through your midsection without swinging."
    ],
    "common_faults": [
      {
        "fault": "Bending the assisting arm significantly.",
        "correction": "Focus on keeping the assisting arm straight across the bar so the working side bears the majority of the load."
      },
      {
        "fault": "Kipping or swinging the legs to generate momentum.",
        "correction": "Brace the abdominals and legs to maintain a rigid hollow-body position throughout each rep."
      },
      {
        "fault": "Dropping quickly out of the top position.",
        "correction": "Control the eccentric phase smoothly back to the center before starting the next rep."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure you have a strong base of standard wide-grip pull-ups before attempting archer variations to prevent excessive strain on the shoulder and elbow."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Archer Pull-Up",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Archer Pull Up",
        "url": "https://wger.de/en/exercise/1545/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Antsy6277"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:pull-up"
    },
    {
      "type": "progression-of",
      "target": "oec:pull-up"
    },
    {
      "type": "progression-of",
      "target": "oec:wide-grip-pull-up"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An advanced bodyweight vertical pull where the body is pulled toward one hand while the opposite arm straightens along the bar to overload the working side."
}