Archer pull-ups

1. 1Take a wide overhand grip, wider than your shoulders, and hang with your arms straight and shoulders pulled down away from your ears.
2. 2Pull up and across toward one hand, letting the opposite arm straighten out sideways so it supports rather than pulls. Breathe out as you rise.
3. 3Aim to bring your chin level with the working hand, keeping your ribs down and legs quiet rather than kicking.
4. 4Lower under control back to a straight-arm hang, breathing in on the way down, then repeat toward the same hand.
5. 5Work both sides in the set, and keep the grip and shape identical on each.

• The straight arm bends and takes over, turning it into a normal wide pull-up.

  →Fix: Keep the guiding elbow as close to locked as you can and think of that hand as a rail, not a puller.

• Kicking and swinging the legs to get past the midpoint.

  →Fix: Cross your ankles and squeeze your glutes so the body stays one quiet shape, and cut the effort short if you cannot pull without swinging.

• Stopping the descent halfway, so each pull starts from a bent arm.

  →Fix: Lower all the way to a full hang with the shoulders active before the next pull.

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