Archer Pull-Up
One-arm focused pull-up that builds serious strength! A challenging calisthenic to level up your pull-up game.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Hang from a pull-up bar with your arms wider than shoulder-width apart, using an overhand grip.
2. Pull yourself up towards one hand while keeping the other arm straight, as if you are pulling back the string of a bow (hence the name 'archer').
3. Your body should move in a slight arc, as one arm bends and the other remains straight.
4. Aim to bring your chin level with the hand of the bending arm.
5. Lower yourself down in a controlled motion, maintaining the tension in your arms and keeping the 'non-working' arm straight.
6. Return to the starting position, and then perform the same motion towards the opposite hand for the next rep.
7. Continue to alternate sides with each rep.
8. Keep your core engaged and avoid any swinging or jerking movements to maintain good form throughout the exercise.
Keep in mind that Archer Pull-Ups are a more advanced variation of the standard pull-up, requiring greater strength and body control. It is recommended to master regular pull-ups before attempting this variation.
---