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Archer Pull Ups

AdvancedStrengthTier T3

Take a very wide overhand grip on a bar and hang. Pull up toward the left hand while the right arm stays straight. Hold the top, lower slightly, then pull toward the right hand.

Targets: Shoulder
Muscles: Latissimus Dorsi

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hang from the bar on a very wide overhand grip.
  • Let the body hang still before the first pull.
  1. He hangs from the bar on a very wide overhand grip, arms fully extended, body still below the bar, legs together.

    Step 1 of 5

    Take a very wide overhand grip on the bar and hang.

  2. He has pulled up toward his left hand, chin rising past bar level on the left side, right arm extended straight along the bar, head beside his left hand.

    Step 2 of 5

    Pull up toward the left hand while keeping the right arm extended.

  3. He holds the top with his chin above the bar beside his left hand, right arm fully extended straight along the bar to his right hand, shoulders level.

    Step 3 of 5

    Hold the top with the chin above the bar beside the left hand.

  4. He has lowered slightly and is pulling toward his right hand, left arm extending along the bar, chin travelling right past the bar's centre.

    Step 4 of 5

    Lower slightly and pull toward the right hand for the next rep.

  5. He hangs from the bar on a very wide overhand grip, arms fully extended, body still below the bar, legs together.

    Step 5 of 5

    Take a very wide overhand grip on the bar and hang.

Safety Information

Pull up toward one hand keeping the other arm extended and alternate sides every rep. Lead the pull with the elbows initiating with scapular retraction, avoid momentum or torso swing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the alternating side pull - one arm bends while the other extends. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.