Archer Pull Up 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Archer Pull-Up is an advanced bodyweight exercise that primarily targets the lats while also engaging the abs, biceps, shoulders, and upper back as secondary muscles. It involves performing a wide pull-up variation, where one arm pulls the body upward while the other arm extends out to the side, resembling an archer drawing a bow. This exercise challenges the upper body and core, improving strength and stability. Since it only requires bodyweight, it can be performed anywhere with a pull-up bar, making it a highly effective movement for building upper body strength and muscle endurance.
How to Perform
Begin by gripping the pull-up bar with a pronated grip (palms facing away) and position your hands slightly wider than shoulder-width apart.
Inhale deeply, engage your glutes, and tighten your core by bracing your abs.
Lower your shoulder blades down and back to create a stable base for the movement.
As you pull yourself up, drive your elbows down towards the ground, activating your lats to initiate the movement.
Lift your chin toward one side of the bar, fully contracting your lats at the peak of the pull.
Without altering the height of your body, slowly shift your weight to the opposite side of the bar, keeping your torso stable.
Once you’ve shifted to the other side, begin lowering yourself back down in a controlled motion.
Repeat the movement for the prescribed number of repetitions, focusing on smooth, deliberate motion to maximize muscle engagement.
Tips
To minimize bicep involvement, use a thumbless (false) grip when holding the bar.
Maintain a neutral head position by looking straight ahead or slightly upward, avoiding hyperextension of the neck, which can lead to spinal misalignment and compensations.
If the pull-up bar is at a suitable height, keep your legs straight in front of you, engaging your core to hold a hollow body position.
Prevent excessive lumbar extension by actively squeezing your glutes and bracing your abs to stabilize your lower back.
Complete each pull-up by pulling until your lats are fully contracted. Avoid continuing the motion by over-engaging the chest muscles, as this will cause your elbows to flare behind your body and your shoulders to round forward, which can lead to discomfort in the front of the shoulders.
Your ability to get your chin over the bar depends on your body’s proportions. It’s not necessary for everyone to reach this point, so focus on form rather than an absolute chin-over-bar requirement.
When lowering yourself, go down to almost full arm extension, but don’t lock your elbows completely to avoid putting excessive strain on the joints.
If you're unable to complete a full pull-up, start with slow negative reps or flexed arm hangs at the top position. Gradually increase intensity by adding weight once you can control these movements.
Avoid using straps or kipping. Neither is necessary for a proper pull-up and may detract from the effectiveness of the exercise.
How Not to Perform
Avoid Using Momentum: Do not rely on swinging or jerking your body to pull yourself up. Use a slow, controlled motion to engage the target muscles effectively and avoid wasting energy. This also prevents unnecessary strain on your joints and reduces the risk of injury.
Don’t Let Your Elbows Fling Behind Your Body: Ensure that your elbows don’t flare out or go too far behind you at the top of the movement. This can lead to shoulder impingement and ineffective targeting of the lats. Keep your elbows in line with your torso and focus on pulling with your back muscles.
Avoid Overextending Your Lower Back: Keep your lower back in a neutral position. Do not arch excessively by letting your hips drop or your lumbar spine overextend. This can place unwanted stress on the spine and reduce core engagement. Engage your glutes and tighten your core to stabilize your lower body.
Don’t Look Too Far Up or Down: Avoid hyperextending your neck by keeping your head in a neutral position. Looking too far up or down can lead to neck strain and cause misalignment throughout your body. Focus on keeping a straight line from your head to your spine.
Avoid Pulling with Your Biceps: While the biceps are involved, the primary muscle you should focus on is the lat. If you find yourself using your arms too much, try to consciously engage your back muscles more by thinking about driving your elbows down, rather than just pulling with your hands.
Do Not Lock Out Your Elbows: Lower yourself almost to full arm extension but avoid locking out your elbows completely. Locking out puts unnecessary strain on your elbow joints and reduces tension on the target muscles, preventing optimal activation of your lats.
Avoid Overextending the Shoulders: Don’t allow your shoulders to round forward or drop too low. This can strain the shoulder joint and reduce the engagement of your upper back muscles. Maintain a strong, stable shoulder position throughout the movement, keeping your shoulder blades retracted and depressed.
Don’t Use Straps or Kipping: Avoid using straps for assistance or kipping to gain momentum. These methods can take away from the effectiveness of the exercise by reducing the engagement of your core and back muscles. Focus on controlled, strict pull-ups to build strength in the lats and other target muscles.
Don’t Rush the Movement: Avoid performing the exercise too quickly. Focus on slow, controlled reps to maximize muscle engagement and ensure that you are fully activating your lats. Rushing through the movement can lead to poor form and increased risk of injury.
Don’t Perform the Exercise Without Proper Warm-up: Skipping a warm-up can increase your risk of injury. Ensure your shoulders, back, and arms are properly warmed up before performing Archer Pull-Ups, as these areas are heavily involved in the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
