The Archer Pull-Up is a variation of the traditional pull-up exercise that targets the biceps, back, and shoulders. In this exercise, one arm performs most of the work while the other arm is kept straight to the side.
How to perform
To perform the Archer Pull-Up, follow these step-by-step instructions:1. Start by grabbing the pull-up bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended.
2. Lift your legs off the ground, crossing one ankle behind the other to prevent swinging.
3. Slowly pull yourself up towards the bar using one arm, while the other arm remains straight and slightly to the side.
4. Keep your core engaged and your body in a straight line from head to heels throughout the movement.
5. Lower yourself back down to the starting position with control, keeping tension in the working arm.
6. Repeat the movement for the desired number of reps on one side before switching to the other side.
7. Remember to maintain proper form and avoid using momentum to swing yourself up.
8. For beginners, you may start with assisted pull-ups using resistance bands or a partner to help with the movement.
9. To progress, you can increase the difficulty by performing the exercise with a weighted vest or belt.
Overall, the Archer Pull-Up is an advanced exercise that requires upper body strength and stability. Make sure to warm up properly before attempting this exercise and consult with a fitness professional if you are unsure about the correct technique.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.