Archer Pull-up
Expert Advice
Focus on maintaining a strong core and avoid swinging to ensure that the movement is controlled and the targeted muscles are effectively engaged.
How-to-do Steps
- Grip the special bar with one hand close to the center and the other hand extended out to the side.
- Pull yourself up towards the hand that is closer to the center, keeping the other arm straight.
- Lower yourself back down with control to the starting position.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Archer Pull-up primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps13%
Forearms13%
Chest14%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Archer Pull-up work?
Archer Pull-up primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Archer Pull-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Archer Pull-up suitable for beginners?
Archer Pull-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
