Archer Pull-Ups
Take a wide overhand grip on the bar, wider than for a standard pull-up. Pull up toward one hand while the opposite arm stays straight and slides along the bar, so most of the load goes to the working side. Lower under control, then alternate pulling toward the other hand. Keep your core braced and avoid swinging to build unilateral pulling strength as a step toward the one-arm pull-up.
BACK · PULL
How it is executed
- Take a wide overhand grip on the bar, wider than for a standard pull-up.
- Pull up toward one hand while the opposite arm stays straight and slides along the bar, so most of the load goes to the working side.
- Lower under control, then alternate pulling toward the other hand.
- Keep your core braced and avoid swinging to build unilateral pulling strength as a step toward the one-arm pull-up.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Pull-up bar
- Movement pattern
- Pull
- Difficulty
- Advanced
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
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Glossary and calculators
Rest-pauseRest-pause is a technique where a set is taken close to failure, then rested for 10 to 20 seconds without racking the load, then continued for extra reps, re...RPE (rate of perceived exertion)RPE is a 1-to-10 scale on which someone rates how hard an effort felt.Estimated 1RM calculatorWhat is your estimated 1RM?
