Step by step instructions, muscle activation and variants for the Ring Archer Pull-Up.
The ring archer pull-up is an advanced unilateral pulling exercise on gymnastic rings. One arm pulls the body upward while the other arm extends straight out to the side, isolating each lat and bicep independently and challenging overall ring stability.
The Ring Archer Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
