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Exercise guide
Archer Pull Ups
A unilateral pull-up shifting the body toward one hand while the other arm stays straight, building single-arm pulling strength.
What this exercise works
- Muscles
- latissimus dorsi · biceps brachii · forearm flexors · posterior deltoid · rhomboids
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Grip the bar wider than shoulder width with palms facing away.
- Pull yourself up while shifting your body toward one hand.
- Keep the opposite arm straight as a support.
- Lower yourself under control back to the hang.
- Alternate sides each rep or complete reps on one side first.
Technique cues and common mistakes
- Keep the straight arm fully extended and use it only as a guide.
- Pull your chin toward the working hand, not straight up.
- Master wide-grip pull-ups before progressing to archers.