Archer Pull Ups, Archer Chin Ups with gym rings
Archer pull-ups are a challenging variation of the classic pull-ups where one arm bears more weight in an alternating pattern—similar to drawing a bow. This exercise specifically strengthens the back and bicep muscles. Archer pull-ups (overhand grip) and archer chin-ups (underhand grip) differ only in the grip used and are excellent preparation for one-arm pull-ups.
Necessary equipment
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Archer Pull Ups, Archer Chin Ups with gym rings - the correct execution
- Start in a hanging position
- Pull the shoulder blades back down
- Pull one ring to the chest
- At the same time extend the other arm to the side
- Keep the arm extended
The exercise Archer Pull Ups, Archer Chin Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Archer Pull Ups, Archer Chin Ups?
Primary trained muscles for Archer Pull Ups, Archer Chin Ups
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Archer Pull Ups, Archer Chin Ups
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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