latsbody weight
archer pull up
archer pull up is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart
Step 2. Engage your core and pull your shoulder blades down and back
Step 3. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight
Step 4. Continue pulling until your chin is above the bar and your bent arm is fully flexed
Step 5. Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side
Step 6. Alternate sides with each repetition.
Muscles & body parts
Primary muscles
lats
Secondary muscles
bicepsforearms
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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