Assisted Archer Pullups

Archer pull-ups are one of the best calisthenics bodyweight training exercise there is, when performed with correct form. They are also a building block for muscle-ups. The dynamic movement strengthens several muscle groups and requires your upper body work in harmony. Archer pullups are a fun and challenging progression to mix into your pullup training.

Pullups assist bands [or pullup straps] are a valuable training tool for pullups as they allow for natural progressions in strength and training variability. You can combine bands to offer more assistance when needed, such as when your muscles begin to fatigue. Alternatively, you can use  lighter bands as your strength increases and you need less assistance.

1. Fasten a pull up band in the middle of the pullup bar and insert one or both feet.

2. Grab the bar with hands wider than shoulder width apart.

3. Pull yourself up to one side of the bar by pulling most of your bodyweight up with one arm. Keep the opposite arm straight.

4. Hold momentarily at the top with one arm extended before returning to starting position.

Tips:

• Focus the pull on the opposite non-locked out arm.

• Try combining exercise bands to the get the right amount of assistance needed.

• Make deliberate and controlled movements without swinging your body. Do fewer reps with proper technique instead of more reps with sloppier form.

• Keep your core engaged through the entire range of motion.

• Retract your scapula by bringing your shoulder blades back and down.

• Step one foot out of the pull up assistance band and then hold the band with both hands while taking the other foot out to avoid snapping back.

Target Muscles:  Back and biceps

RecommendedBands: Heavy Exercise Band (minimal assistance), Robust Exercise Band (medium assistance), Power Exercise Band (maximum assistance)

Force: Pull

Position: Upright