How to perform Bodyweight Archer Pull Up with proper form

Starting Position

1. Grip: Hang from a bar with a wide overhand grip, about twice shoulder width.
2. Body: Start from a dead hang with straight arms and a slightly hollow body.

Movement

1. Pulling Phase:

   • Pull your chin toward one hand, bending only that arm.
   • Keep the other arm as straight as you can, pushing it along the bar.

2. Lowering Phase:

   • Lower under control back to the dead hang.
   • Switch sides on the next rep, or do all reps on one side, then the other.

Key Points

• The assisting arm stays straight. That is what makes it an archer pull-up.
• Rest the assisting hand on top of the bar to make it easier.
• Do the same number of reps on each side.