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
