Archer Pull-Up Exercise Guide

Technique

How to perform Archer Pull-Up

Grasp a pull-up bar with a wide overhand grip with arms fully extended.
Engage your core, retract your shoulders slightly, and keep your legs together in a straight line to establish a stable dead‑hang starting position.
Exhale as you pull your chest toward your right hand by driving your right elbow down and back while allowing your left arm to stay nearly straight, so your torso drifts toward the right side of the bar.
Pause briefly when your chin hovers over or just outside your right hand, squeezing your lats, upper back, and right biceps while keeping the left arm extended and shoulders level.
Inhale as you reverse the motion under control, straightening the right arm and bending the left to guide your torso back through center and then toward the left hand, mirroring the archer motion.
Lower yourself to the full dead hang or continue alternating side‑to‑side reps for the prescribed repetitions, maintaining smooth transitions, straight elbows on the extended side, and a rigid core throughout.

GymDaze demonstration