Exercise guide
Ring Archer Pull Up
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Ring Archer Pull Up is an advanced unilateral pulling exercise that emphasizes lat and bicep strength by shifting the majority of the load to one arm. It develops exceptional upper body control and shoulder stability while preparing the body for the one-arm pull-up.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to a height that allows for a full dead hang with feet off the floor.
- Grip the rings with a neutral grip (palms facing each other) and hang with arms fully extended.
- Engage your core and glutes to create a rigid 'hollow body' position.
How to do it
- Pull your chest toward the right ring while simultaneously extending your left arm straight out to the side in a horizontal line.
- Exhale during the ascent, ensuring the right elbow stays close to the body and the left arm remains locked.
- Inhale as you lower yourself back to the center dead hang with a controlled 2-second tempo.
- Repeat the movement by pulling toward the left ring and extending the right arm.
Form checklist
- Keep the non-pulling arm completely straight at the elbow throughout the entire rep.
- Maintain a tight core to prevent the hips from swinging or the body from rotating.
- Ensure the working shoulder stays pulled down away from your ear.
- Lower all the way to a full dead hang between every repetition.
Pro tips
- Think of the straight arm as a guide rather than a support; the less you push with it, the more the working side must adapt.
- Rotate the working ring to a supinated (palm up) position at the top to maximize bicep and lat peak contraction.
Make it harder
- Perform a 3-second isometric hold at the top of each rep with the chin over the ring.
- Slow down the eccentric (lowering) phase to 4-5 seconds to increase mechanical tension.
Frequently asked
- What muscles does the ring archer pull up work?
- The ring archer pull up primarily targets the lats, rhomboids, and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the ring archer pull up?
- The ring archer pull up uses suspension trainer.
- Is the ring archer pull up good for beginners?
- The ring archer pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.