Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
AdvancedCompoundBodyweight
Archer Pull Up
Lats · Back
5
sets
4–6
reps
3m
Rest time
~10
Calories / set
Instructions
- 1
Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 2
Engage your core and pull your shoulder blades down and back.
- 3
As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
- 4
Continue pulling until your chin is above the bar and your bent arm is fully flexed.
- 5
Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
- 6
Alternate sides with each repetition.
Muscles worked
Primary
Lats
biceps
Secondary
bicepsforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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