Archer Pull-Up

How to Perform the Archer Pull-Up

Grip a pull-up bar with a wide overhand grip, hands roughly 1.5 times shoulder width apart.
Hang at full arm extension with your core engaged and legs slightly in front of your body.
Initiate the pull by driving one elbow down toward your side, pulling your chin toward that hand.
As you pull up, allow the opposite arm to straighten out to the side, keeping it on the bar for assistance.
Continue pulling until your chin is above or near the working hand, with your body shifted to that side.
Lower yourself slowly back to the starting position with control, resisting gravity on the way down.
Complete all reps on one side before switching, or alternate sides each rep.

Using too narrow a grip

Use a wide grip so the assisting arm can fully extend to the side at the top of the movement.

Kipping or swinging the body

Keep your core tight and perform the movement in a controlled, strict fashion to maximize muscle engagement.

Not fully extending the assisting arm

Straighten the assisting arm completely at the top to place maximum load on the working arm.

✓Develops unilateral pulling strength to correct muscle imbalances between sides.
✓Serves as a key progression exercise toward achieving a one-arm pull-up.
✓Increases lat activation compared to standard pull-ups due to the asymmetric loading.

●Master strict pull-ups for 10+ reps before attempting archer pull-ups.
●Use a slow negative (3-4 seconds) to build strength for the concentric portion.
●Focus on pulling with your lat rather than just bending the elbow.

Strength

4-5 sets of 3-5 reps per side

Hypertrophy

3-4 sets of 6-8 reps per side

Endurance

2-3 sets of 8-12 reps per side

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