> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Rings archer pullup

> Elite · Dynamic · Unilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e08f.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe08f%2Fe08f-264.mp4?alt=media&token=02c9831c-28ec-49b1-83b8-6c627d855362" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Elite |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 10 s |

## Technique

1. Hang from the Rings with a wide grip.
2. Pull yourself up towards one side by bending one arm while extending the other arm straight out to the side.
3. Aim to bring your chin above the level of the pulling hand.
4. Lower yourself with control and repeat on the other side.

## Form tips

* Keep the assisting arm fully straight throughout the entire movement.
* Avoid excessively rotating your body toward the pulling arm.

<Info>
  **Logging:** Repetitions done on one side.
</Info>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M297.26,104.97 298.07,104.97 298.60,104.86 298.49,104.89 298.02,106.78 297.45,108.63 295.86,108.78 293.47,108.85 291.88,108.78 290.30,108.60 288.75,108.27 287.25,107.79 286.08,107.27 284.80,106.52 283.99,105.94 283.81,111.26 283.57,115.66 283.93,119.60 284.13,125.83 284.28,128.31 284.60,130.75 284.85,131.95 285.16,133.14 285.55,134.31 286.31,136.05 288.65,140.31 290.28,143.04 291.50,144.77 293.77,147.49 294.79,148.93 295.54,150.42 296.06,152.00 297.42,152.28 299.38,152.97 300.62,153.59 302.07,154.55 302.51,153.67 302.71,153.05 302.87,152.21 302.89,151.29 303.34,151.19 303.86,150.93 304.25,150.58 304.58,150.07 304.83,149.43 305.42,147.19 306.38,145.20 306.45,144.80 306.45,143.90 306.62,143.29 307.25,141.89 308.05,140.64 308.28,139.68 308.43,139.34 308.67,139.07 309.27,138.73 309.47,138.45 309.54,138.05 309.41,137.17 309.44,136.82 310.33,135.11 310.61,133.61 310.43,133.60 311.67,77.74 310.83,76.73 310.04,75.95 308.55,74.77 308.97,74.78 309.33,74.57 308.65,74.00 278.83,74.00 277.70,75.19 287.21,78.88 289.27,79.45 292.29,79.97 293.52,80.39 294.39,80.90 295.15,81.56 295.80,82.33 296.36,83.18 296.85,84.15 297.42,85.69 298.59,90.20 298.28,94.30 297.86,97.63 297.45,99.59 296.66,102.68 296.22,104.70 296.73,104.88ZM302.69,102.28 303.50,104.38 302.75,102.46ZM331.61,104.86 332.41,104.99 332.95,104.97 333.48,104.88 333.99,104.70 333.55,102.68 332.76,99.59 332.34,97.63 331.92,94.30 331.61,90.20 332.78,85.69 333.36,84.15 334.02,82.89 334.61,82.06 335.30,81.32 336.10,80.71 336.98,80.26 338.24,79.90 341.35,79.36 343.00,78.88 352.51,75.19 351.38,74.00 321.55,74.00 320.88,74.57 321.23,74.78 321.66,74.77 320.17,75.95 319.38,76.73 318.66,77.58 318.01,78.49 317.43,79.44 316.94,80.44 316.53,81.48 317.08,81.69 317.65,81.70 317.21,81.93 316.84,82.26 316.61,82.58 316.41,83.04 316.33,83.77 316.51,84.45 316.13,85.38 315.85,86.44 315.70,87.43 315.64,88.44 315.74,90.46 316.11,93.14 316.12,95.62 316.18,96.45 316.34,97.29 316.96,99.59 317.10,100.67 317.05,101.52 316.61,103.12 316.50,103.79 316.53,104.42 316.85,106.54 316.65,108.68 316.78,109.34 317.07,109.84 317.51,110.21 318.05,110.41 317.62,110.89 317.30,111.44 317.13,111.96 317.01,112.68 316.96,114.77 316.76,116.09 316.77,116.56 316.89,116.91 317.08,117.18 317.35,117.38 317.71,117.49 317.26,118.10 316.90,118.72 316.42,119.83 316.25,120.39 316.27,120.85 316.49,121.21 316.85,121.37 317.26,121.26 316.85,122.04 316.56,122.96 316.44,123.92 316.52,124.88 316.69,125.58 316.96,126.25 317.33,126.88 317.78,127.45 317.33,129.80 317.98,130.42 318.91,130.92 318.72,131.15 318.60,131.43 318.59,131.98 318.78,132.41 319.54,133.45 319.87,135.11 320.75,136.76 320.79,137.17 320.66,138.05 320.72,138.42 320.91,138.70 321.56,139.09 321.78,139.34 321.92,139.68 322.16,140.64 322.95,141.89 323.59,143.29 323.76,143.90 323.75,144.80 323.82,145.20 324.79,147.19 325.38,149.43 325.63,150.07 325.96,150.58 326.34,150.93 326.86,151.19 327.32,151.29 327.34,152.21 327.49,153.05 327.70,153.67 328.13,154.55 329.59,153.59 330.83,152.97 332.79,152.28 334.15,152.00 334.66,150.42 335.42,148.93 336.44,147.49 338.71,144.77 339.93,143.04 341.56,140.31 343.90,136.05 344.65,134.31 345.04,133.14 345.36,131.95 345.79,129.53 346.02,127.07 346.27,119.60 346.63,115.66 346.39,111.26 346.22,105.94 345.41,106.52 344.13,107.27 342.95,107.79 341.45,108.27 339.91,108.60 338.33,108.78 336.74,108.85 334.35,108.78 332.76,108.63 332.18,106.78 331.71,104.89ZM327.52,102.28 327.45,102.46 326.70,104.38Z" fillOpacity="0.9" />

          <path d="M57.94,124.29 59.01,127.09 60.15,122.58 62.15,116.20 62.28,115.20 62.23,112.91 62.36,112.15 62.58,111.55 62.89,110.98 64.44,108.62 65.12,107.04 65.45,105.94 65.69,104.80 66.33,100.02 66.60,98.54 66.99,97.10 67.57,95.71 66.30,93.64 65.15,92.01 64.78,92.07 64.25,90.86 63.50,90.53 62.70,90.35 61.87,90.31 61.33,90.37 60.81,90.49 60.07,90.78 58.96,91.48 57.82,92.57 56.99,93.60 55.28,95.94 53.20,98.98 51.81,101.36 50.64,103.85 50.11,105.34 49.48,107.63 49.15,109.18 48.79,111.53 48.36,116.16 47.81,125.35 47.59,127.57 47.28,129.78 46.66,132.56 45.87,134.77 45.94,134.73 45.86,134.93 44.96,136.97 52.20,129.86 53.65,128.31 54.80,126.90 55.69,125.67 56.50,124.38 57.41,122.58ZM137.59,97.57 138.02,99.52 138.56,103.66 138.99,105.94 139.31,107.04 139.74,108.11 140.28,109.12 141.63,111.12 142.08,112.15 142.21,112.91 142.15,115.20 142.29,116.20 144.29,122.58 145.43,127.09 146.33,124.76 147.03,122.58 147.94,124.38 148.75,125.67 149.63,126.90 150.79,128.31 152.23,129.86 159.48,136.97 158.57,134.93 158.49,134.73 158.56,134.77 157.78,132.56 157.36,130.87 157.06,129.23 156.62,125.35 155.92,114.13 155.54,110.75 155.13,108.40 154.56,106.09 154.07,104.59 153.43,103.00 152.18,100.56 151.23,98.98 149.69,96.69 147.61,93.81 146.62,92.57 145.68,91.65 144.82,91.03 143.88,90.58 143.11,90.37 142.01,90.32 141.20,90.45 140.68,90.62 140.18,90.86 139.65,92.07 139.29,92.01 138.14,93.64 136.86,95.71 137.27,96.63Z" fillOpacity="0.9" />

          <path d="M158.78,135.34 158.72,135.30 159.10,136.17ZM45.72,135.30 45.66,135.34 45.34,136.17 45.52,135.76ZM56.46,131.63 56.55,129.18 56.47,127.84 56.19,126.62 55.75,125.58 54.33,127.49 52.94,129.10 44.96,136.97 45.34,136.17 46.66,132.56 47.07,130.87 47.37,129.23 47.81,125.35 48.36,116.16 48.76,111.84 47.18,113.93 45.56,116.28 44.03,118.69 42.60,121.15 41.27,123.67 40.02,126.24 38.87,128.85 37.80,131.50 36.83,134.19 35.93,136.91 35.12,139.65 34.40,142.42 33.42,146.79 32.23,153.15 32.34,152.56 31.70,154.38 31.02,156.59 29.23,163.44 28.45,166.16 27.30,169.75 26.03,173.30 26.87,173.41 27.05,172.96 26.74,173.73 28.21,173.80 28.57,173.01 28.31,173.58 28.72,173.63 28.26,174.42 28.13,174.92 28.09,175.38 28.13,175.32 27.80,175.83 27.47,176.34 29.27,177.64 29.45,177.25 30.47,177.32 30.55,177.19 30.36,177.51 30.18,177.82 29.98,178.14 29.30,179.09 28.42,180.11 27.64,180.85 30.38,182.52 30.47,181.31 30.75,179.88 31.15,178.61 31.73,177.25 32.35,177.31 34.22,177.77 35.13,177.90 34.99,178.17 36.56,178.26 41.37,169.29 50.25,152.97 51.74,149.96 53.12,146.91 54.35,143.80 55.42,140.53 55.88,138.84 56.46,136.27 56.91,133.67 57.14,131.93ZM40.87,148.62 41.15,147.53 40.84,147.47 40.78,147.51 41.24,147.19ZM45.23,150.96 44.59,151.82 45.37,150.77ZM52.54,140.42 52.48,140.52 53.04,139.59ZM148.30,126.44 148.05,127.34 147.91,128.38 147.89,129.89 147.98,131.63 147.29,131.93 147.66,134.54 148.35,137.98 149.27,141.38 150.68,145.36 151.99,148.45 153.43,151.47 154.97,154.46 162.26,167.80 167.87,178.26 169.45,178.17 169.22,177.72 169.31,177.90 169.98,177.81 171.90,177.35 172.70,177.25 172.64,177.12 172.87,177.61 173.09,178.11 173.29,178.61 173.69,179.88 173.96,181.31 174.06,182.52 176.80,180.85 176.02,180.11 175.14,179.09 174.45,178.14 174.26,177.82 174.07,177.51 173.89,177.19 173.96,177.32 174.98,177.25 175.16,177.64 176.96,176.34 176.63,175.83 176.31,175.32 176.34,175.38 176.31,174.92 176.17,174.42 175.71,173.63 176.13,173.58 175.86,173.01 176.23,173.80 177.70,173.73 177.38,172.96 177.56,173.41 178.41,173.30 177.13,169.75 175.98,166.16 175.20,163.44 173.41,156.59 172.73,154.38 172.10,152.56 172.20,153.15 171.02,146.79 170.04,142.42 169.31,139.65 168.50,136.91 167.61,134.19 166.63,131.50 165.57,128.85 164.41,126.24 163.17,123.67 161.83,121.15 160.40,118.69 158.88,116.28 157.25,113.93 155.68,111.84 156.07,116.16 156.62,125.35 157.06,129.23 157.36,130.87 157.78,132.56 159.10,136.17 159.48,136.97 151.50,129.10 150.10,127.49 148.69,125.58ZM159.06,150.77 159.85,151.82 159.20,150.96ZM163.20,147.19 163.03,147.08 163.65,147.51 163.60,147.47 163.29,147.53 163.57,148.62ZM151.90,140.42 151.39,139.59 151.96,140.52ZM269.59,146.89 270.29,146.25 270.92,145.55 271.48,144.79 271.96,144.01 272.43,143.02 272.73,142.18 272.87,141.48 272.87,140.77 272.77,140.31 272.61,139.93 271.60,138.38 271.38,137.56 271.32,137.79 269.82,136.50 268.94,135.52 267.97,134.18 266.87,135.27 266.09,136.16 264.69,138.07 263.94,139.32 263.28,140.61 262.15,143.30 260.91,147.05 259.82,151.04 258.94,155.09 258.41,158.15 258.64,157.33 258.25,158.88 257.68,161.86 256.70,163.88 255.66,166.48 255.13,168.07 254.04,171.92 253.49,173.53 252.87,175.00 252.00,176.57 250.96,178.04 249.61,179.57 248.06,180.98 246.35,182.20 244.52,183.22 243.24,183.78 239.06,185.14 237.69,185.68 235.55,186.85 235.25,187.07 235.08,187.30 235.04,187.53 235.12,187.73 235.29,187.83 235.53,187.81 237.70,186.65 238.65,186.23 244.62,184.27 246.55,183.49 247.92,182.77 248.78,182.19 251.51,179.81 252.60,179.07 253.44,178.60 250.67,182.11 249.16,184.42 248.27,186.04 245.33,191.80 242.19,197.24 240.41,200.97 239.95,201.71 239.03,202.75 238.83,203.13 238.79,203.45 238.89,203.75 239.11,203.93 239.39,203.95 239.83,203.68 240.55,202.79 241.24,201.65 243.77,196.83 249.61,186.55 250.58,185.09 251.38,184.01 252.54,182.63 253.46,181.65 249.87,190.51 247.35,197.43 245.09,203.29 244.46,205.37 243.94,207.53 243.89,208.60 243.99,208.87 244.16,209.02 244.44,209.03 244.69,208.87 245.18,207.94 246.56,203.41 250.07,193.43 251.63,189.35 253.40,185.26 252.77,189.50 251.42,200.63 251.23,202.73 251.00,206.83 250.84,207.67 250.52,208.61 250.49,208.94 250.64,209.30 250.79,209.40 250.98,209.42 251.34,209.26 251.62,208.85 251.77,208.30 251.94,206.67 252.44,204.36 252.62,203.23 252.77,201.54 252.93,197.56 253.25,194.52 253.85,190.91 255.10,184.48 255.39,186.80 255.57,189.00 255.84,198.10 255.81,199.84 255.72,201.20 255.53,202.55 255.25,203.93 255.23,204.40 255.33,204.91 255.62,205.16 255.81,205.16 256.00,205.07 256.27,204.68 256.61,203.48 256.83,201.98 256.98,199.97 257.03,197.94 256.94,191.10 256.65,188.16 256.60,186.16 256.43,186.51 257.46,184.35 264.54,172.99 268.52,166.23 270.48,162.58 271.40,160.72 273.11,156.96 274.61,153.12 275.26,151.17 275.84,149.19 276.55,146.28 276.79,144.73 276.84,143.24 276.70,142.01 276.36,140.71 276.18,140.88 275.31,141.31 274.53,143.42 274.01,144.49 273.52,145.31 272.98,146.07 272.40,146.75 271.61,147.52 270.91,148.10 270.64,151.30 270.16,154.17 269.49,156.83 268.23,160.52 267.24,162.92 266.16,165.29 261.34,175.21 257.85,182.56 259.96,177.27 261.97,171.94 263.72,167.09 265.57,161.65 268.16,153.44ZM268.43,142.22 268.42,142.20 268.48,142.32ZM267.78,141.31 267.50,141.62 268.18,140.90ZM371.80,158.15 370.85,153.06 369.86,149.04 368.77,145.36 367.52,141.94 366.26,139.32 365.19,137.58 363.74,135.71 362.24,134.18 361.27,135.52 360.38,136.50 358.89,137.79 358.83,137.56 358.72,138.06 358.53,138.54 357.67,139.79 357.43,140.31 357.32,141.01 357.39,141.83 357.85,143.19 358.62,144.64 359.59,145.91 360.61,146.89 362.04,153.44 364.64,161.65 366.49,167.09 368.23,171.94 370.25,177.27 372.36,182.56 368.86,175.21 364.04,165.29 362.97,162.92 361.98,160.52 360.72,156.83 360.05,154.17 359.56,151.30 359.30,148.10 358.60,147.52 357.80,146.75 357.23,146.07 356.69,145.31 356.20,144.49 355.68,143.42 354.90,141.31 354.03,140.88 353.85,140.71 353.55,141.77 353.40,142.74 353.36,143.80 353.41,144.73 353.86,147.19 354.95,151.17 355.60,153.12 357.09,156.96 358.81,160.72 360.69,164.41 362.70,168.03 365.02,171.93 372.75,184.35 373.77,186.51 373.61,186.16 373.55,188.16 373.26,191.10 373.18,198.35 373.27,200.77 373.44,202.57 373.67,203.85 374.01,204.83 374.30,205.13 374.64,205.14 374.89,204.88 374.98,204.40 374.95,203.93 374.67,202.55 374.49,201.20 374.39,199.84 374.37,198.10 374.64,189.00 374.81,186.80 375.11,184.48 376.35,190.91 376.96,194.52 377.28,197.56 377.44,201.54 377.58,203.23 377.76,204.36 378.26,206.67 378.43,208.30 378.59,208.85 378.87,209.26 379.23,209.42 379.42,209.40 379.56,209.30 379.72,208.94 379.69,208.61 379.37,207.67 379.21,206.83 378.97,202.73 378.79,200.63 377.44,189.50 376.81,185.26 378.58,189.35 380.14,193.43 383.65,203.41 385.02,207.94 385.49,208.84 385.73,209.02 386.01,209.04 386.21,208.90 386.31,208.65 386.29,207.67 385.83,205.67 385.11,203.29 382.85,197.43 380.34,190.51 376.74,181.65 377.67,182.63 378.82,184.01 379.63,185.09 380.59,186.55 386.43,196.83 388.96,201.65 389.66,202.79 390.38,203.68 390.81,203.95 391.09,203.93 391.31,203.75 391.42,203.45 391.38,203.13 391.18,202.75 390.25,201.71 389.79,200.97 388.01,197.24 384.87,191.80 381.94,186.04 381.04,184.42 379.54,182.11 376.76,178.60 377.61,179.07 378.70,179.81 381.42,182.19 382.28,182.77 383.66,183.49 385.59,184.27 391.56,186.23 392.50,186.65 394.68,187.81 394.90,187.84 395.06,187.75 395.16,187.58 395.15,187.36 394.99,187.10 394.70,186.87 393.58,186.22 392.51,185.68 391.15,185.14 386.97,183.78 385.68,183.22 384.45,182.57 383.27,181.82 381.62,180.53 380.60,179.57 379.25,178.04 378.45,176.94 377.75,175.79 377.14,174.59 376.71,173.53 376.17,171.92 375.07,168.07 374.54,166.48 373.50,163.88 372.53,161.86 371.95,158.88 371.57,157.33ZM361.78,142.22 361.73,142.32 361.78,142.20ZM362.71,141.62 362.42,141.31 362.03,140.90Z" fillOpacity="0.9" />

          <path d="M98.21,60.96 98.09,59.21 97.87,57.62 96.79,57.08 97.20,59.81 97.91,66.24 98.18,63.09ZM95.55,71.18 96.57,71.44 97.22,71.78 95.29,66.36ZM99.56,74.47 98.88,74.43 98.50,74.28 98.18,74.03 97.93,73.72 97.85,75.59 97.70,75.26 64.25,90.86 65.91,93.07 67.04,94.81 67.74,96.01 68.90,98.29 71.10,103.20 71.78,104.51 72.53,105.77 73.39,106.96 74.36,108.05 75.05,108.69 76.56,109.79 78.21,110.68 79.07,111.06 80.86,111.68 83.63,112.34 87.13,112.80 91.42,113.04 95.84,113.04 96.66,112.91 97.31,112.68 97.89,112.31 98.25,111.89 98.51,111.41 98.72,110.74 98.97,108.75 99.44,108.71 99.72,102.56 99.82,95.06 99.68,87.70 99.67,87.77 99.93,86.01 100.01,84.51 99.98,83.46 99.80,81.90 99.48,80.35 99.11,78.98 99.21,79.31 98.90,75.48 98.96,75.14 99.10,74.89 99.32,74.75 99.59,74.70ZM106.24,62.72 106.53,66.24 107.24,59.81 107.64,57.08 106.56,57.62 106.35,59.21 106.23,60.96ZM107.21,71.78 107.96,71.40 108.89,71.18 109.14,66.36ZM105.33,74.89 105.48,75.14 105.53,75.48 105.23,79.31 104.64,81.90 104.43,83.99 104.46,85.56 104.77,87.77 104.76,87.70 104.61,94.52 104.68,101.39 104.99,108.75 105.47,108.79 105.45,108.64 105.71,110.74 105.92,111.41 106.19,111.89 106.55,112.31 107.12,112.68 107.78,112.91 108.60,113.04 113.01,113.04 117.31,112.80 120.80,112.34 123.58,111.68 125.37,111.06 126.23,110.68 127.87,109.79 129.38,108.69 130.07,108.05 131.05,106.96 131.90,105.77 132.66,104.51 133.33,103.20 135.53,98.29 136.70,96.01 137.39,94.81 138.52,93.07 140.18,90.86 106.73,75.26 106.58,75.59 106.50,73.72 106.25,74.03 105.93,74.28 105.55,74.43 105.17,74.49 105.06,74.74Z" fillOpacity="0.4" />

          <path d="M65.82,104.06 69.49,117.35 83.74,117.35 83.63,114.36 83.47,112.31 80.86,111.68 79.07,111.06 78.21,110.68 76.56,109.79 75.79,109.27 74.36,108.05 73.09,106.57 71.78,104.51 70.89,102.76 68.64,97.75 66.64,98.36 66.60,98.54 66.33,100.02ZM120.97,112.31 120.69,117.35 134.94,117.35 138.62,104.06 138.10,100.02 137.80,98.36 135.79,97.75 133.54,102.76 132.42,104.94 131.63,106.18 131.05,106.96 130.41,107.70 129.38,108.69 127.87,109.79 127.07,110.26 125.37,111.06 123.58,111.68Z" fillOpacity="0.4" />

          <path d="M97.70,75.26 93.70,72.58 89.98,70.47 84.74,67.89 82.58,66.97 81.12,66.45 78.87,65.86 77.34,65.63 75.27,65.54 71.13,65.61 69.75,65.53 67.82,65.17 66.14,64.59 64.33,65.79 62.05,67.57 59.93,69.55 58.05,71.64 56.18,74.17 55.09,75.96 54.16,77.83 53.38,79.78 52.75,81.91 52.31,84.22 52.07,86.57 52.03,88.93 52.15,91.30 52.42,93.66 52.83,96.06 53.41,98.66 55.28,95.94 57.48,92.98 58.56,91.83 59.17,91.33 59.84,90.90 60.56,90.58 61.06,90.42 62.15,90.31 63.23,90.45 64.25,90.86ZM151.48,96.67 152.02,93.66 152.29,91.30 152.41,88.93 152.36,86.57 152.12,84.22 151.93,83.06 151.37,80.77 150.68,78.80 149.83,76.89 148.82,75.06 147.66,73.31 145.71,70.84 143.99,69.03 142.38,67.57 140.10,65.79 138.29,64.59 136.61,65.17 134.68,65.53 133.31,65.61 129.16,65.54 127.09,65.63 125.56,65.86 123.31,66.45 121.85,66.97 119.69,67.89 114.46,70.47 112.21,71.71 110.00,73.03 106.73,75.26 140.18,90.86 141.20,90.45 142.29,90.31 143.37,90.42 144.36,90.78 145.04,91.17 145.68,91.65 146.79,92.77 149.15,95.94 151.02,98.66ZM64.78,92.07 65.15,92.01 64.25,90.86 64.45,91.28ZM140.18,90.86 139.29,92.01 139.65,92.07ZM274.22,78.44 273.06,79.41 272.00,80.50 270.92,81.91 270.14,83.20 269.47,84.56 268.66,86.70 268.23,88.17 267.67,90.59 267.34,92.48 266.99,95.33 266.86,97.25 266.81,100.12 266.89,102.48 267.07,104.57 267.44,107.34 267.82,109.40 270.18,108.45 272.49,107.39 274.50,106.36 276.68,105.11 278.79,103.77 280.84,102.32 283.77,99.97 286.72,97.24 294.29,89.42 295.28,88.14 295.84,87.21 296.30,86.17 296.61,85.02 296.70,84.43 296.43,84.15 295.41,83.36 294.30,82.84 293.35,82.56 292.38,82.39 287.35,82.05 286.03,81.85 284.73,81.52 283.77,81.18 282.53,80.64 278.27,78.31 277.11,77.78 275.92,77.34ZM333.64,85.22 333.91,86.17 334.37,87.21 334.92,88.14 335.92,89.42 343.48,97.24 346.43,99.97 349.37,102.32 351.41,103.77 353.53,105.11 355.70,106.36 357.72,107.39 360.03,108.45 362.38,109.40 362.77,107.34 363.14,104.57 363.31,102.48 363.40,100.12 363.35,97.25 363.22,95.33 363.01,93.43 362.71,91.53 362.34,89.65 361.77,87.43 361.03,85.27 360.41,83.88 359.69,82.54 358.84,81.29 357.87,80.12 356.77,79.07 355.57,78.14 354.28,77.34 353.10,77.78 351.93,78.31 347.68,80.64 346.44,81.18 345.48,81.52 344.18,81.85 342.86,82.05 337.83,82.39 336.61,82.62 335.67,82.93 335.01,83.24 334.43,83.60 333.50,84.43ZM68.64,97.75 67.57,95.71 66.99,97.10 66.64,98.36ZM137.44,97.10 136.86,95.71 135.79,97.75 137.80,98.36Z" fillOpacity="0.4" />

          <path d="M276.98,140.06 277.97,138.90 278.85,137.66 279.69,136.24 280.25,135.10 280.73,133.94 281.53,131.53 281.85,130.30 282.35,127.79 282.72,125.25 283.00,122.70 283.38,118.42 283.67,114.13 283.97,106.97 284.04,99.74 281.84,101.56 279.08,103.57 279.00,104.57 278.87,105.25 278.69,105.93 278.31,106.90 277.99,107.51 277.42,108.38 276.49,109.42 276.41,105.27 274.50,106.36 272.03,107.62 269.71,108.65 267.82,109.40 266.90,112.44 266.21,115.54 265.86,117.87 265.63,120.22 265.53,122.58 265.55,124.94 265.70,127.18 265.93,128.84 266.30,130.47 266.89,132.14 267.79,133.91 268.94,135.52 270.30,136.95 271.32,137.79 271.38,137.56 271.25,136.84 270.49,134.12 270.12,131.19 269.87,129.94 269.63,129.38 269.36,129.00 268.94,128.66 268.44,128.44 268.90,128.47 269.34,128.35 269.73,128.11 270.39,127.49 271.13,127.24 271.37,127.09 271.63,126.68 272.00,125.37 272.45,126.45 272.86,124.97 273.30,123.67 273.92,122.14 274.51,120.90 274.50,121.80 274.72,122.67 275.22,123.52 275.85,124.14 275.64,124.41 275.51,124.73 275.49,125.08 275.57,125.41 275.79,125.74 276.65,126.49 277.02,126.99 277.18,127.45 277.21,128.35 277.33,128.72 277.61,128.98 277.98,129.05 277.52,131.31 277.31,133.19 277.35,133.78 277.46,134.20 277.66,134.61 277.93,134.96 276.18,140.88ZM346.17,99.74 346.33,109.83 346.72,116.99 347.34,123.98 347.66,126.52 348.09,129.05 348.68,131.53 349.05,132.75 349.96,135.10 350.52,136.24 351.15,137.34 352.01,138.60 352.97,139.78 354.03,140.88 352.27,134.96 352.55,134.61 352.75,134.20 352.85,133.78 352.89,133.19 352.69,131.31 352.23,129.05 352.60,128.98 352.87,128.72 353.00,128.35 353.03,127.45 353.19,126.99 353.56,126.49 354.42,125.74 354.63,125.41 354.71,125.08 354.69,124.73 354.57,124.41 354.35,124.14 354.99,123.52 355.48,122.67 355.71,121.80 355.70,120.90 356.29,122.14 356.91,123.67 357.35,124.97 357.75,126.45 358.20,125.37 358.58,126.68 358.84,127.09 359.08,127.24 359.82,127.49 360.47,128.11 360.86,128.35 361.31,128.47 361.77,128.44 361.27,128.66 360.85,129.00 360.57,129.38 360.33,129.94 360.08,131.19 359.71,134.12 358.96,136.84 358.83,137.56 358.89,137.79 359.91,136.95 361.27,135.52 362.42,133.91 363.32,132.14 363.74,131.00 364.04,129.93 364.44,127.73 364.65,124.94 364.67,122.58 364.62,121.01 364.35,117.87 363.79,114.50 363.17,111.93 362.38,109.40 360.50,108.65 358.18,107.62 355.70,106.36 353.80,105.27 353.72,109.42 352.79,108.38 352.22,107.51 351.90,106.90 351.52,105.93 351.33,105.25 351.21,104.57 351.13,103.57 348.37,101.56Z" fillOpacity="0.4" />

          <path d="M296.35,104.00 297.60,98.96 297.98,96.93 298.28,94.30 298.59,90.20 297.42,85.69 297.24,85.14 296.70,84.43 296.47,85.60 296.08,86.72 295.58,87.68 294.64,89.00 293.55,90.22 287.26,96.70 285.63,98.29 284.04,99.74 283.99,105.94 284.80,106.52 286.08,107.27 287.25,107.79 288.75,108.27 290.30,108.60 291.88,108.78 293.47,108.85 295.54,108.79 295.93,106.83ZM331.61,90.20 332.01,95.20 332.34,97.63 332.76,99.59 333.85,104.00 334.27,106.83 334.66,108.79 336.74,108.85 338.33,108.78 339.91,108.60 341.45,108.27 342.95,107.79 344.13,107.27 345.41,106.52 346.22,105.94 346.17,99.74 344.57,98.29 342.95,96.70 336.65,90.22 335.57,89.00 334.63,87.68 334.13,86.72 333.73,85.60 333.50,84.43 332.96,85.14 332.78,85.69Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Triceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Rotator cuff</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Latissimus dorsi
  * Teres major
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
  * Lower trapezius
  * Serratus anterior
  * Pectoralis minor
  * Rhomboid major
  * Middle trapezius
  * Pectoralis major (sternal head)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a><a href="/collections/strength/vertical-pulling" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Vertical pulling</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/one-arm-chinup" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">One-Arm Chinup</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-adduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />adduction</a><a href="/collections/joint-movements/shoulder-extension-downward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension downward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Bar archer pullup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e022.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=a45ae364ae2b43a4a5679c3fd0bb40b6" href="/exercises/bar-archer-pullup-e022" width="320" height="320" data-path="images/exercises/e022.jpg">Elite</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Rings L-sit typewriter pullup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e091.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=aaa519327d918dc0cbe5eb96e9310a3b" href="/exercises/rings-l-sit-typewriter-pullup-e091" width="320" height="320" data-path="images/exercises/e091.jpg">Elite</Card>
  <Card title="Rings typewriter pullup" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09n.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=265c6b9e7017d1e70d06fe8cc505aabe" href="/exercises/rings-typewriter-pullup-e09n" width="320" height="320" data-path="images/exercises/e09n.jpg">Advanced</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Rings one-arm chinup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e120.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=752cb43db7649f89b8906c41f585a64b" href="/exercises/rings-one-arm-chinup-e120" width="320" height="320" data-path="images/exercises/e120.jpg">Herculean</Card>
    <Card title="Rings typewriter" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e099.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=228add9673276ad8bb50e4256de5144b" href="/exercises/rings-typewriter-e099" width="320" height="320" data-path="images/exercises/e099.jpg">Advanced</Card>
    <Card title="Assisted one-arm-chinup" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01r.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=791b82da5a76e5db20e11dae374b1f86" href="/exercises/assisted-one-arm-chinup-e01r" width="320" height="320" data-path="images/exercises/e01r.jpg">Elite</Card>
    <Card title="One-arm chinup with 1 finger support" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e125.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=cabfaaae0dfda6ba776f01ad264d42e7" href="/exercises/one-arm-chinup-with-1-finger-support-e125" width="320" height="320" data-path="images/exercises/e125.jpg">Elite</Card>
    <Card title="Counterweight partial one-arm chinup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e128.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=69bad660bc94d0425a866930b9293d12" href="/exercises/counterweight-partial-one-arm-chinup-e128" width="320" height="320" data-path="images/exercises/e128.jpg">Elite</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/rings-archer-pullup-e08f). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.