Ring Archer Pull-up
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The ring archer pull-up is an advanced unilateral bodyweight exercise performed on gymnastics rings in which one arm pulls while the other extends straight out to the side, mimicking the draw of a bow. It develops the lats, upper back, and biceps with a strong asymmetrical load that also demands significant core and shoulder stability. It is well suited to athletes building toward one-arm pull-up strength.
Ring Archer Pull-up: So führst du sie aus
- 1Set the rings to a height that lets you hang freely with your feet off the floor and your arms fully extended.
- 2Grip both rings with an overhand or neutral grip, then hang at a dead hang with your shoulders packed down and away from your ears.
- 3Brace your core and squeeze your glutes to create a stable, hollow-body position.
- 4Begin the pull by driving your elbow toward your hip on the working arm while simultaneously straightening the opposite arm out to the side at roughly shoulder height.
- 5Continue pulling until the chin of the working arm clears ring height, keeping the extended arm as straight as possible throughout.
- 6Pause briefly at the top, maintaining control of both the bent and extended arms.
- 7Lower yourself with control by reversing the movement — extend the pulling arm and allow the other arm to bend back to the starting position.
- 8Complete all reps on one side before switching, or alternate sides each rep depending on your training goal.
- 9Return to a full dead hang between reps to ensure complete range of motion.
Technik-Tipps
- Keep the extended arm active — push slightly into the ring rather than letting it go completely limp, which helps control the load and protects the shoulder.
- Think of pulling the ring to your hip rather than your chest; this engages the lat more fully and naturally guides the elbow path.
- Turn the rings outward at the top of the pull to externally rotate the shoulders and reduce joint stress.
- If you cannot keep the extended arm fully straight, bend it slightly — partial extension is safer and more productive than losing tension entirely.
- Build up to this movement progressively: master strict ring pull-ups and ring typewriters before attempting the full archer variation.
Häufige Fehler
- Letting the extended arm collapse immediately: bending the non-pulling arm early turns the movement into an uneven pull-up rather than an archer, eliminating the unilateral training stimulus.
- Shrugging the shoulders toward the ears: failing to keep the shoulder blades depressed places excessive stress on the neck and upper traps and reduces lat engagement on the pulling side.
- Using momentum or kipping: swinging the hips to generate momentum makes the movement easier but removes the controlled strength demand the exercise is designed to build.
- Neglecting the descent: dropping quickly from the top position wastes the eccentric loading opportunity and increases injury risk to the elbows and shoulder of the pulling arm.
- Gripping too wide or too narrow: ring spacing that differs significantly from shoulder width alters the leverage and can place unnecessary strain on the wrists and elbows.
Häufig gestellte Fragen
What muscles does the ring archer pull-up work?
The ring archer pull-up primarily targets the latissimus dorsi and upper back of the pulling arm, with significant involvement from the biceps and rear deltoid. The extended arm requires the shoulder stabilizers — particularly the rotator cuff — to maintain position. The core, obliques, and glutes work throughout to keep the body stable on the rings.
How difficult is the ring archer pull-up compared to a regular pull-up?
It is considerably harder. By extending one arm out to the side, you shift a greater proportion of your bodyweight onto the pulling arm, making it a step on the progression toward a one-arm pull-up. You should be comfortable performing at least 8 to 10 strict ring pull-ups before attempting this variation.
Can beginners do the ring archer pull-up?
No — this is an advanced movement. Beginners should first build a solid foundation with standard pull-ups, then ring pull-ups, and then ring typewriters or assisted archer pull-ups using a band on the extended arm before progressing to the full unassisted version.
How do I use a band to make the ring archer pull-up easier?
Loop a resistance band from the extended ring down to your foot or hand on the same side. The band supports some of the load on the extended arm, allowing you to practice the movement pattern and build lat strength progressively before removing the assistance.
Should I do both arms in the same set or alternate sets?
Either approach works. Alternating arms each rep keeps total volume balanced and the set shorter. Completing all reps on one side before switching allows you to accumulate more fatigue on each lat individually. Choose based on your goal — alternating suits skill practice, while completing one side at a time suits strength and hypertrophy work.
