Ring Archer Pull-Up

An asymmetrical pulling movement on rings where one arm pulls while the other extends, transitioning from a pull-up to a front lever position and building unilateral pulling strength.

Instructions

1. Hang from the rings with both arms extended and shoulders packed.
2. Initiate a pull-up by driving your elbows down, but asymmetrically; pull more with one arm than the other.
3. As you ascend, shift your weight toward the arm that is pulling more heavily.
4. At the top of the movement, one arm is bent (pulling arm) and the other arm extends (pressing arm).
5. Your body should be angled, creating the archer position with one side pulling and one side pressing.
6. Lower yourself back to the starting position with control.
7. Perform repetitions on one side before switching to the other.

Tips

• This bridges the gap between pull-ups and front lever progressions
• Start by pulling mostly upright before exaggerating the archer angle
• Keep your rings relatively neutral (not turned out) for safety
• Your shoulders must remain packed and engaged throughout
• This is an advanced movement; master standard pull-ups and ring rows first
• The asymmetry challenges unilateral strength and core stability
• Perform 3-8 reps on each side depending on your current strength level
• This can be scaled by doing partial archer angle pulls initially
• Excellent movement for building toward front lever holds