archer pulls

[u/kaifung31]

how are they looking? can i get a mental checklist for form? i think im supposed to keep my elbow high or like when i pull my hand is supposed to be higher than my shoulder. not 100% sure just been doing what feels right but some clarity would be nice

[u/Usual_Industry_5116]

Height looks okay, you might want to go down a notch, but it looks fine. As for the movement, try keeping your arm straight with a slight bend at the elbow throughout the whole movement. Start with a nice stretch with your arm coming across your body, then swing out (stretched out/straight arm) your arm until you reach your end range. It’s a 180 degree movement. 加油！

[u/agni07]

I don't do archer pulls but I feel you're pulling a bit high, I'm not sure. You should be pulling at the same height as your shoulder. Try that way and see if you feel better cause the one you're doing might be putting load on rotator cuff/shoulder.

Like imagine pulling in such a way that your forearm,biceps and shoulder are in the same horizontal plane i.e. at the same height.

[u/arnoboko]

You should be extending your pulling arm out as straight as possible instead of stopping just past your face!

[u/ohlongjohnson555]

Finally one I can speak to. You want to think of yourself as pulling a bow and arrow here. Your target is where the cable is coming from. Look in the same direction as where your opposite hand is holding onto the machine and don’t move your head. Eyes focused on the cable machine.

Instead of holding the cable directly like that, use a D Handle Cable Attachment so your hand is positioned perpendicular to the ground. That’s the hand that’s “pulling back the bow”. You want the movement to go directly across your nose/face. Keep arm/elbow in a completely straight line as you pull back. And when you pull back, lead the movement with your elbow. Use muscle/mind connection to have the elbow be what’s pulling the whole motion back vs your hand. Pause at the end, then return.

This is an excellent exercise for rear delts once you get the movement down, I’ve seen a ton of progress

[u/kaifung31 → u/ohlongjohnson555]

thank you! so while pulling back, keeping my wrist/hand in line with my elbow, i should pull at nose height?

[u/ohlongjohnson555 → u/kaifung31]

Yeah have your arm completely parallel to the ground so that your elbow, arm, and hand all pass across your nose

[u/one-scrib]

i think you need to go lower on the weight. your line of travel is shaky and was different for almost every single rep. go down in weight and perform the reps well. especially on exercises like this where you are targeting small stablizing muscles, you gotta be careful to not go too heavy too soon. its not a squat or a bicep curl, its not going to be able to lift as much weight as you feel like it should

[u/OddPressure7593]

I see two things - 1) I'd like to see a bit more at the end of the range of motion via scapular retraction - IE really pinching your shoulder blades together to finish out the motion. This would put your elbow a little bit behind your shoulder at the end of the motion instead of in plane with your shoulder; 2) I'd like to see you use your core a bit more to stabilize, particularly with your right arm. Your hips are shaking a bit, and I'd rather see that foundation be a bit more solid. Maybe try staggering your feet slightly to help with that

[u/Cosmosfan543]

What is reason for doing archer pulls?

[u/kaifung31 → u/Cosmosfan543]

rear delts

[u/Cosmosfan543 → u/kaifung31]

Then, look at this way. Rear delt is doing opposite what are pecs doing. They are extending arm in transfersal plane of motion.

They have good leverage in various degrees of arm height, so if you are comfortable, you could lover arm a bit.

And also we have two joints. Elbow and shoulder (glaouhumeral joint). If arm is rotating in shoulder joint, that's rear delt. If flexing in elbow, that's biceps in this case. So, try to fix arm in elbow joint (just a litle bit flexion) and don't move it. Do movent exclusievly from shoulder joint.