archer pull up

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.

1. 1Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
2. 2Engage your core and pull your shoulder blades down and back.
3. 3As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
4. 4Continue pulling until your chin is above the bar and your bent arm is fully flexed.
5. 5Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
6. 6Alternate sides with each repetition.