Archer Pull Ups
How to do it
Starting position
- Grip the bar wider than shoulder width
- Hang with your palms facing forward
- Bring your feet together and bend your knees slightly
- Open your chest and look straight ahead
Movement
- Bend one arm and shift your body to the side
- Fully extend the opposite arm parallel to the floor
- Pull the elbow of the bent arm toward your side
- Slowly return to the starting position and repeat on the other side
Breathing
Exhale as you pull your body up, and inhale as you come down
Trainer tips
- Grip wider than shoulder-width and hang
- Pull your body to one side and extend the opposite arm
- Perform one rep at a time, alternating sides
Cautions
- It can strain your shoulder joints, so do not excessively increase your range of motion
- Bending your wrists increases the risk of ligament injury, so keep your wrists straight
- Bending the opposite arm and pulling along with it
- Swinging the body to use momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Biceps · Forearms · Rear delts · Upper back |
| Equipment |  Pull-up bar Gymnastic rings |
| Movement pattern | Vertical pull |
| Rep range | 8–12 reps |
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How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 8–12 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Weighted Pull-UpEasierChin-UpEasierWeighted Chin-UpSimilar exerciseSliding Floor Pulldown on TowelSimilar exerciseWide-Grip Lat PulldownSimilar exerciseBand Lat PulldownSame muscle · different equipmentSeated Chin-upSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.