Archer Pull-up

What is Archer Pull-up:

The Archer Pull-up, similar to assisted pull-ups, is an advanced bodyweight pulling exercise working the shoulder extensors and elbow flexors, primarily the latissimus dorsi and the brachioradialis. Unlike its bilateral counterpart, it requires you to pull yourself up using only one arm at a time using the other arm as support, resembling the pose of an archer drawing a bow. This leads to unlocking more advanced unilateral exercise, which is the one-arm pull-up.

Key Benefits:

  • Size and Strength: Targets the back, elbow flexors, and rear deltoids, promoting muscle growth and strength improvement.
  • Unilateral Strength: Focuses on one arm at a time, promoting balanced strength development and addressing muscle imbalances.
  • Joint Stability: Enhances shoulder and elbow stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Improved Coordination and Proprioception: Coordinating your body with one arm pulling and the other stabilizing strengthens your neuromuscular control and body awareness.
  • Functional Strength: Improves grip strength, upper body pulling strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance, making it adaptable for all fitness levels.
  • Convenience: This can be performed using a pull-up bar, rings, or any sturdy overhead structure, allowing for convenient training in various environments.

Variations:

  • One-arm Pull-up: An advanced unilateral pull-up variation using only one arm.
  • Typewriter Pull-up: A variation where you pull up and then mimic the motion of a typewriter at the top, shifting laterally on your arms.
  • Ring Archer Pull-up: Performing the archer pull-up using gymnastics rings, adding the need for greater stabilization.
  • Archer Row: A Similar pulling pattern performed in a horizontal body position with your feet on the ground supporting most of your weight, making the exercise easier.
  • Ring Archer Row: A Similar pulling pattern performed in a horizontal body position with your feet on the ground using gymnastic rings.

How to perform Archer Pull-ups:

  • Starting Position: Hang from a bar with a pronated grip wider shoulder-width apart, just enough for you to lean over and arms fully extended. Engage your core and keep your legs together.
  • Execution: Initiate the movement by depressing your shoulders and pulling yourself using mostly one arm upward towards the bar close to your pulling arm until your non-pulling arm and shoulder touch over the bar while maintaining the other one extended, focusing on pulling your elbow down towards your side. Hold the top position, then lower yourself back to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you lower your body back to the starting position.
  • Exhale: Exhale at the top/end position.
  • Grip: Grip the bar around the middle of your palms and the base of your fingers, and grip them tighter as you pull up. As you grip the bar, maintain a slight wrist flexion to better engage your forearm muscles and improve your grip.
  • Elbow Cue: Focus on pulling your elbow down towards your sides or lats to effectively engage the shoulder extensors rather than simply thinking of pulling yourself up towards the bar.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain slight scapular retraction to keep a neutral shoulder position. You can also choose to relax your scapulae after each repetition or maintain scapular depression throughout the entire set, depending on your preference and training goals.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Adding resistance - wearing an ankle weight, backpack, weighted vest, or dip belt with weight plates
    • Progressing to a harder variation/exercise