Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up Bar
Advanced
Pull
Biceps, Middle Back, Shoulders
The archer pull up exercise builds unilateral pulling strength and creates a bridge to one-arm pull-ups. It targets one side at a time while the other assists.
1. Grab the pull-up bar with a wide overhand grip, hands wider than shoulder-width apart. 2. Pull yourself up while shifting your body weight toward your right arm, keeping the right arm bent. 3. Extend your left arm straight out to the side during the archer pull up movement. 4. Pull until your chin clears the bar on the working side, focusing on the bent arm doing most work. 5. Lower yourself slowly back to the starting position and repeat on the opposite side for archer pull ups.
• Keep the working arm close to your body during archer pull ups to maximize lat engagement. • Maintain a straight line from head to heels throughout the entire movement. • The extended arm should stay straight but still provide some support during archer pull ups. • Pull your shoulder blades down and back before starting each rep.
• Letting both arms bend equally instead of focusing on one side during archer pull ups. • Moving too fast and losing control during the lowering phase of the movement. • Allowing the body to twist or rotate instead of staying square to the bar during archer pull ups.
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