Lats Back Body Weight #3293
Archer Pull Up
Animated demonstration
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At a glance
- Target muscle
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Synergist group
- Biceps
Secondary muscles
Biceps Forearms
How to perform
- 1
Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 2
Engage your core and pull your shoulder blades down and back.
- 3
As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
- 4
Continue pulling until your chin is above the bar and your bent arm is fully flexed.
- 5
Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
- 6
Alternate sides with each repetition.
