Archer Pull Up
- Body part
- Back
- Target muscles
- Primary muscles
- Secondary muscles
- Equipment
- No equipment — bodyweight
- Sports fields
How to perform it
Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Engage your core and pull your shoulder blades down and back. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight. Continue pulling until your chin is above the bar and your bent arm is fully flexed. Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side. Alternate sides with each repetition.
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Work out how much you should be lifting or eating around this movement with the Dambel fitness calculators.
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