Archer Pull-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Trapezius Lower Fibers, Biceps Brachii, Pectoralis Major Sternal Head, Teres Major, Infraspinatus, Trapezius Middle Fibers, Teres Minor, Brachioradialis, Brachialis
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8
- Alternate Names
- One-Arm Pull-up Progression
How to: Archer Pull-up
- Start from a hanging position with one hand positioned higher than the other.
- Pull yourself up towards the higher hand while leaning slightly to that side.
- Focus on pulling through your back and shoulders.
- Lower yourself slowly back to the starting position.
Common Mistakes
- Not engaging the core, leading to swinging.
- Pulling with the arms instead of the back muscles.
- Neglecting form, which can cause injury.
Modifications
- Perform with a band for assistance.
- Try performing the exercise with a lower bar to reduce the range of motion.
Tips
- Maintain a controlled movement throughout the pull-up.
- Focus on engaging your back muscles rather than relying solely on your arms.
- To increase difficulty, try adding a pause at the top of the movement.
Archer Pull-up Alternatives
Tags
strength
back
pull-up
bodyweight
advanced
muscle building