Archer Pull Up

Setup

1. 01Grip a pull-up bar with a very wide overhand grip.
2. 02Hang with arms straight and shoulder blades engaged, not fully slack.
3. 03Brace the core and set the legs still to prevent swinging.
4. 04Decide which side pulls first and shift focus toward that hand.

Execution

1. 01Pull your chin toward one hand while the opposite arm straightens along the bar.
2. 02Finish with the working-side hand at the chest and the other arm nearly locked out.
3. 03Lower under control back to a symmetric dead hang.
4. 04Alternate sides or complete all reps on one side before switching.

Checkpoints

• -The straight arm stays extended and pushes down on the bar, it does not just hang.
• -Chin travels toward the working hand, not straight up the middle.
• -No kipping or leg drive on the way up.
• -Both sides get equal reps and equal range.

Common mistakes

• -Bending the assist arm and turning it into a wide pull-up.
• -Swinging the hips to generate momentum.
• -Only training the stronger side through full range.
• -Using a grip too narrow to allow the straight-arm position.