Banded Archer Pull-Up on Gymnastics Rings

The Banded Archer Ring Pull-Up is an advanced pulling exercise that helps develop unilateral strength, control, and coordination in preparation for one-arm pull-ups. This variation involves using a resistance band for assistance while performing an archer pull-up on gymnastics rings. The resistance band can be anchored either to the rings themselves or looped through the ceiling anchor or pull-up bar where the rings are mounted, reducing the difficulty while maintaining the movement pattern.

Before attempting this exercise, you should already be comfortable with standard ring pull-ups and be able to perform at least 5-8 strict reps. A solid foundation in scapular control and core engagement is also essential, as this movement requires significant stability. The main equipment needed includes a pair of gymnastic rings and a resistance band. The band’s thickness should match your current strength level—thicker bands provide more assistance, while thinner bands require more effort.

This exercise is perfect for athletes progressing towards one-arm pull-ups or archer pull-ups without assistance. The use of rings adds an extra challenge by requiring stabilization, making it superior to bar variations in terms of joint safety and mobility. The resistance band allows you to focus on proper technique while gradually reducing assistance as you build strength.

How to Perform the Banded Archer Ring Pull-Up

1. Set Up the Rings and Band

• Adjust the gymnastic rings to hang at a comfortable height.

• Attach the resistance band in one of two ways:

• Looped through the rings for direct assistance.

• Anchored above (to the ceiling or pull-up bar) for an upward pull, mimicking a more natural archer motion.

2. Grip the Rings and Position Yourself

• Grab the rings with an overhand grip (palms facing forward).

• Step or place your knee/foot into the band for assistance.

• Keep your core engaged and your body slightly leaned back.

3. Initiate the Pull with a Lead Arm

• Begin by pulling primarily with one arm while extending the other ring out to the side.

• Engage your lats and retract your shoulder blade before bending your elbow.

4. Reach the Top Position

• Pull yourself asymmetrically toward one ring, aiming to get your chin over or close to the pulling-side ring.

• Keep the assisting arm extended outward while maintaining control.

5. Lower with Control

• Slowly lower yourself back to the starting position while keeping tension in both arms.

• Reset and repeat for the opposite side, ensuring even strength development.

Benefits of the Banded Archer Ring Pull-Up

• Develops unilateral pulling strength – A great step toward one-arm pull-ups.

• Improves scapular stability – The rings force more control than a standard bar.

• Allows gradual progression – The band provides scalable assistance.

• Builds grip and forearm endurance – Holding one ring stable engages more stabilizers.

• Reduces joint strain – The rings’ natural rotation makes it easier on the wrists, elbows, and shoulders.

Common Mistakes to Avoid

• Not engaging the pulling-side lat – Ensure you initiate the movement by depressing your shoulder before bending your elbow.

• Over-reliance on the assisting arm – Keep most of the work on the pulling arm rather than turning it into a standard pull-up.

• Using excessive momentum – Avoid swinging or using your legs to cheat the movement.

• Losing core tension – Maintain a tight core to prevent unnecessary twisting.

• Letting the band snap you back down – Control the eccentric phase for maximum strength gains.

The Banded Archer Ring Pull-Up primarily targets:

• Primary muscles:

•Latissimus dorsi (main pulling muscle on the working side).

•Biceps brachii (heavily engaged on the pulling arm).

•Trapezius and rhomboids (stabilize the shoulder blades).

• Secondary muscles:

•Forearms and grip muscles (to maintain a strong hold on the rings).

•Core muscles (to stabilize the body against twisting).

•Rear deltoids (assist in arm extension and retraction).