Archer Pullups

Explanatory Video(2)

Description

Start by hanging from a pull-up bar with a wide overhand grip. Pull your body up toward one hand while keeping the opposite arm straight and extending it along the bar. Focus on using the pulling arm for the majority of the effort. Your chest should reach the level of your pulling hand while your body remains rigid. Lower yourself under control and repeat on the opposite side.

Difficulty & Category

Advanced

Dynamic

Affected Muscles

Latissimus Dorsi

Biceps Brachii

Brachialis

Rhomboid Major

Trapezius (Middle)

Trapezius (Lower)

Deltoid (Posterior)

Rectus Abdominis

Body Areas

Back

Arms

Shoulders

Core

Equipment

Pull-Up Bar

Rings

Similar Exercises

The one arm chin-up is an advanced exercise that requires significant upper body strength and control. Begin by gripping a pull-up bar with one hand, using an underhand grip. Engage your core and pull your body upwards, focusing on using your back and arm muscles to lift yourself until your chin is above the bar. Keep your body as stable as possible, avoiding swinging or using momentum. Lower yourself back down with control, maintaining tension in your muscles throughout the movement.

Dynamic

Advanced

An exercise where you pull yourself up to a bar, engaging the back, arm, and shoulder muscles.

Dynamic

Intermediate

Last updated: 3/6/2026