Archer Pullups
While comparable in difficulty to Advanced One-Hand Pullups, this puts different forces on our body and helps drill the movement pulling with one arm.
While the grip strength demands are not as high, the shoulders get a great workout.
It’s a great idea to do 1-2 sets of Isometric One-Arm Pullups before this exercise. Holding experiment with holding the top, middle, and bottom position of the exercise for time, even if it’s only a few seconds at first.
Standards
LEVEL 1: 2 Sets of 3 (Both Sides)
LEVEL 2: 2 Sets of 6 (Both Sides)
LEVEL 3: 2 Sets of 9 (Both Sides)
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets. Doing 2 Sets Per Side means 4 sets total (2 focusing on your left arm, and 2 focusing on your right). Start with your weak arm first.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 9 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.
Form Cues
The straighter your assisting arm, the more difficult this exercise. You may find it difficult to have a completely straight arm at first. Use a slightly bent arm at first if necessary. Straighten over time.
Grip position is up to the preferences of the user. If you build the previous exercises with an underhand grip, it’s a good idea to use a mixed grip - underhand with your working arm and overhand with your assisting arm.
The width between your hands is slightly dependent on the proportions and mobility of the user. Twice shoulder width is a good starting point for many people.
If you are doing this exercise on Gymnastic Rings, experiment with the width between the rings. If they’re too wide, the straps may slide. Slightly less than shoulder width seems to work.
Video yourself and watch back between sets to monitor your form!
Tutorial
Stand below a horizontal bar or rings
Firmly grasp the bar with both hands. Your hands should be around twice shoulder width. Your arms should be relatively straight.
Ascend slowly until your chest gently touches your hand.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Bending your supporting arm will make this exercise easier.
To make this exercise harder: After mastering this exercise with straight arms, gripping your assisting hand with fewer fingers will make this exercise more difficult.