How to Do Archer Pull Up

Archer Pull Up is a back exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Advanced

01 / Move with control

How to perform

How to do Archer Pull Up

  1. 01Grip the pull-up bar with an overhand grip significantly wider than shoulder-width.
  2. 02Pull the chest toward the right hand while simultaneously straightening the left arm along the bar.
  3. 03Ensure the right elbow stays tucked close to the ribs as the chin reaches the right hand.
  4. 04Lower back to the center hang position with both arms extended.
  5. 05Repeat the movement by pulling toward the left hand while straightening the right arm.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Archer Pull Up

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Turn the head toward the pulling arm to help align the center of mass and facilitate a deeper pull on the working side.

Same coaching engine used inside the A90 app

05 / FAQ

Archer Pull Up questions

What muscles does Archer Pull Up work?

Archer Pull Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Archer Pull Up correctly?

Grip the pull-up bar with an overhand grip significantly wider than shoulder-width. Pull the chest toward the right hand while simultaneously straightening the left arm along the bar. Ensure the right elbow stays tucked close to the ribs as the chin reaches the right hand. Lower back to the center hang position with both arms extended. Repeat the movement by pulling toward the left hand while straightening the right arm.

What is the A90 coach tip for Archer Pull Up?

Turn the head toward the pulling arm to help align the center of mass and facilitate a deeper pull on the working side.

Is Archer Pull Up suitable for beginners?

Archer Pull Up is rated advanced in the A90 Training Club catalogue.

Do you need equipment for Archer Pull Up?

No. Archer Pull Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes archer pull up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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