Archer Pull-up
Description
The archer pull-up is an advanced pull-up variation where you pull up primarily with one arm while the other arm extends straight out to the side along the bar. It is the primary progression toward a one-arm pull-up, loading one side of the back much more heavily than a standard pull-up.
Muscle Group
Equipment Required
Archer Pull-up Instructions
- Hang from a pull-up bar with a very wide overhand grip — as wide as the bar allows.
- Pull your body up while shifting toward your right hand, pulling primarily with your right arm.
- As you rise, your left arm straightens out along the bar. At the top, your right arm is fully bent and your left arm is nearly straight.
- Your chest should approach your right hand at the top. Squeeze your right lat hard.
- Lower under control back to a full hang.
- On the next rep, pull toward your left hand. Alternate sides or complete all reps on one side.
- If this is too difficult, start with assisted archer pull-ups using a resistance band.
- Aim for low reps (2 to 5 per side). Quality matters more than volume.
Archer Pull-up Form & Visual
Archer Pull-up Benefits
- Primary progression toward a one-arm pull-up
- Heavily loads one side of the back
- Builds unilateral lat and bicep strength
- Develops body control and coordination
- Builds grip strength asymmetrically
- Impressive advanced calisthenics skill
Archer Pull-up Muscles Worked
- Latissimus dorsi (working side — heavy)
- Biceps brachii (working side — heavy)
- Trapezius and rhomboids
- Posterior deltoid
- Forearms and grip
- Core (anti-rotation)
Archer Pull-up Variations & Alternatives
- Pull-Up (standard)
- Commando Pull-Up
- Wide-Grip Pull-Up
- Weighted Pull-Up
- L-Pull-Up
- Typewriter Pull-Up (side-to-side at top)
- One-Arm Pull-Up (next progression)
- Band-Assisted Archer Pull-Up
