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Archer Pull Up

The archer pull-up shifts most of the load onto one arm while the other stays nearly straight for support, making it a natural stepping stone toward a true one-arm pull-up. It demands serious lat and grip strength on the working side since there's nowhere to hide weakness. Most lifters find one arm noticeably stronger here, which is useful information on its own.

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Also known as: Archer Pullup

Category

Back

Equipment

Body Weight

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Archer Pull Up

1. Begin hanging from a pull-up bar, gripping it overhand with your hands slightly wider than shoulder-width.
2. Brace your core and draw your shoulder blades down and back.
3. As you pull upward, bend one arm to bring that elbow in toward your ribs while keeping the opposite arm straight.
4. Keep pulling until your chin clears the bar and the bent arm is fully flexed.
5. Lower yourself back down under control, straightening the bent arm, then repeat the movement to the other side.
6. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Archer Pull Up mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats Back Extension On Exercise Ball Stability Ball · Spine

More Lats Exercises

Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band · Lats

FAQ

What muscles does the Archer Pull Up work?

The Archer Pull Up mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Archer Pull Up?

You do the Archer Pull Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Archer Pull Up?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Archer Pull Up?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.