Ring Archer Pull-Up
Build serious strength with the Ring Archer Pull-Up! A challenging progression for advanced athletes seeking functional fitness.
The Ring Archer Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: gymnastic rings.
Required Equipment
Ring Archer Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Ring Archer Pull-Up Variations and Alternatives
How to do the Ring Archer Pull-Up
Hang the gymnastic rings at a height where you can hang freely without touching the ground.
Grip the rings with your palms facing each other.
Pull yourself up while maintaining a stable core, aiming to get your chin above the rings.
As you pull up, straighten one arm out to the side, mimicking the position of an archer drawing a bow. This is the 'archer' aspect of the pull-up.
The opposite arm should be bending and doing the work to pull you up.
Aim to keep the rings close to your body throughout.
At the top of the movement, your chin should be at ring level or slightly above.
Lower yourself back down to the starting position with control.
On subsequent repetitions, alternate which arm is straight and which is pulling.
Tips: Keep your movements controlled to avoid swinging or loss of balance. Ensure that your body is straight, like in a standard pull-up. Start with fewer reps or an assisted version if this is too challenging. Always do a proper warm-up beforehand to prepare your muscles and joints for this advanced movement. As this exercise requires significant upper body strength and control, work on standard pull-ups and other ring exercises to build a foundation before attempting the ring archer pull-up.
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Ring Archer Pull-Up FAQs
What muscles does the Ring Archer Pull-Up work?
The Ring Archer Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Ring Archer Pull-Up?
Gymnastic rings.
Is the Ring Archer Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Archer Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Archer Pull-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Butterfly Pull-Up, Ring Archer Push-Up and Ring Arm Curl.
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