Archer Pull Up Overview
The archer pull up is a hard pull-up variation. It works your lats, the wide muscles on the sides of your back. Your biceps, middle back, and shoulders help too. You use a pull-up bar with a wide grip. You pull up to one side while the other arm stays straight. The archer pull up builds serious pulling strength. Most of the work lands on one arm at a time. This is a step toward a one-arm pull-up. It is best for lifters who already do many pull-ups. Use it on back day or a pull workout. Only try it once your normal pull-ups feel easy.
What Is The Point of the Archer Pull Up?
The archer pull up exercise builds unilateral pulling strength and creates a bridge to one-arm pull-ups. It targets one side at a time while the other assists.
How To Do The Archer Pull Up
- Grab the pull-up bar with a wide overhand grip. Set your hands wider than your shoulders.
- Hang with your arms straight. Pull your shoulders down.
- Breathe out. Pull up while you shift your weight toward one arm.
- Keep that working arm bent and doing most of the work.
- Extend your other arm straight out to the side.
- Pull until your chin clears the bar on the working side.
- Feel your lat on the bent-arm side do the pulling in the archer pull up.
- Breathe in. Lower yourself slow back to a full hang.
- Do a few reps per side. Then switch to the other side.
Archer Pull Up Form Tips
- Start from a full hang with straight arms.
- Pull your shoulders down before you pull up.
- Shift your weight toward the working arm.
- Keep the far arm straight out to the side.
- Pull with your lat, not just your bicep.
- Bring your chin over the bar on the working side.
- Lower slow with control. No dropping.
- Keep your core tight so you do not swing.
- Breathe out as you pull. Breathe in as you lower.
Common Mistakes to Avoid for the Archer Pull Up
- Swinging your body up. This uses bounce, not muscle. Stay tight and pull with control.
- Dropping down fast. This wastes the lowering and risks your shoulder. Lower slow.
- Not clearing the bar. A short pull skips the top work. Get your chin over the bar.
- Bending the straight arm too much. Then the work spreads out. Keep the far arm nearly straight.
- Trying it too soon. You need many pull-ups first. Build normal pull-ups before this.
- Shrugging your shoulders up. This strains your neck. Pull your shoulders down.
- Holding your breath. This makes you weak fast. Breathe out as you pull.
- Uneven sides. One arm falls behind. Match your reps on each side.
- Using only your bicep. Then your back misses out. Drive your elbow down with your lat.
- Loose core. A loose body swings and sags. Brace your belly the whole time.
Archer Pull Up Workout Tips
- Feel your lat pull hard on the working side.
- Drive your elbow down and back to use your back.
- Lower yourself slow. A slow drop builds strength.
- Keep your core tight to stop any swing.
- Do 3 to 6 reps per side for a few sets.
- Match both sides so your arms stay even.
- Build normal pull-ups first. Then add this move.
- For an easier version, keep more bend in the far arm.
- For a harder version, keep the far arm fully straight.
- Use a band under your feet for help while you learn.
- Do this early on back day when you are fresh.
- Film your set to check that your chin clears the bar.
- Do not ego rep. Clean pulls beat sloppy swings.
- Chase a strong squeeze in your back at the top.
- Rest one to two minutes between hard sets.
Questions & Comments
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