Archer Pull-Up

oec:archer-pull-up

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Archer Chin-Up, Archer Pullup, Archer Pull Up

How to do it

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.

Movement

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

Bending the assisting arm significantly.: Focus on keeping the assisting arm straight across the bar so the working side bears the majority of the load.
Kipping or swinging the legs to generate momentum.: Brace the abdominals and legs to maintain a rigid hollow-body position throughout each rep.
Dropping quickly out of the top position.: Control the eccentric phase smoothly back to the center before starting the next rep.

Safety

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.

Muscles

Latissimus dorsi prime mover
Biceps brachii synergist
Brachialis synergist
Teres major synergist
Rhomboids synergist
Lower trapezius synergist
Rectus abdominis stabilizer
Wrist and finger flexors stabilizer

Joints

Shoulder: Adduction, Extension
Shoulder blade: Depression, Downward rotation, Retraction
Elbow: Flexion

Details

Movement: Vertical pull
Modality: Calisthenics, Strength
Mechanics: compound
Force: pull
Laterality: alternating
Kinetic chain: closed
Level: advanced
Equipment: Pull-up bar or Gymnastic rings
Record: Repetitions
Load: bodyweight

variation of Pull-Up
progression of Pull-Up
progression of Wide-Grip Pull-Up

Sources

wger: Archer Pull Up, by Antsy6277 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

archer-pull-up.json