PlanWorkouts

Exercise 3293 · REF 72BC5Za

Archer Pull Up exercise animation

Archer Pull Up

Category
Back
Equipment
Body Weight
Target
Lats

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.

How to Do the Archer Pull Up

  1. Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Engage your core and pull your shoulder blades down and back.
  3. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
  4. Continue pulling until your chin is above the bar and your bent arm is fully flexed.
  5. Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
  6. Alternate sides with each repetition.

Muscles Worked

The Archer Pull Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

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

More Lats Exercises

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

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Archer Pull Up work?
The Archer Pull Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Archer Pull Up?
The Archer Pull Up is done with no equipment — just body weight.
What's a good alternative to the Archer Pull Up?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.