Archer Pull-up - Rings

The archer pull-up on rings is a unilateral pulling exercise and is a progression towards the one arm chin-up. It takes a lot of strength, but is more accessible than many more advanced exercises.

Cues:

• Start in a full hang

• Initiate the pull by pulling the depressing and retracting the scaps

• Keep one arm completely straight as you pull-up

• Touch your nose to the top of the ring on the pulling side

• Lower under control with active scaps until the arms are straight

• Alternate or perform all reps on one side before switching

Mistakes:

• Pulling arms before scaps, or without scaps at all

• Not making physical contact with ring at top

• Bending both arms during either the pulling or lowering phase

• Failing to reach a full hang each rep