Strength exercise

Pull-up (Archer)

How to do it

Grip the bar wide, with hands well outside shoulder width, and hang with arms fully extended.
Brace the core and pull your body up while bending one arm and pulling your body toward that hand.
Straighten the opposite arm out to the side at bar height as your body shifts toward the bent-arm side, like drawing a bow.
Lower back to a full hang with control, then repeat the pull shifting toward the other hand on the next rep.
Exhale on each pull to either side, then inhale on the descent.
Keep the straight arm active and pulling down against the bar rather than letting it hang passively.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises