Archer pull-up

Backhardrepspull-up bar

With a very wide overhand grip, the body pulls up toward one hand, bending that elbow while the other arm stays nearly straight along the bar, until the chin reaches the working hand; then it lowers to the hang and repeats toward the other hand.

How to do it

1. Grip the bar overhand with the hands about twice shoulder width apart; hang with straight arms, legs together.
2. Pull the shoulder blades down and brace the core.
3. Pull toward the right hand: the right elbow bends down beside the ribs while the left arm stays straight and pushes along the bar; the chin rises next to the right hand.
4. Lower slowly to straight arms, then repeat toward the left hand. The hands never move and the body does not twist.

Muscles worked

trapezi, deltoidi, avambracci, addominali, dorsali, bicipiti