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Archer Pull Up
An advanced pull-up variation where one arm does most of the work while the other stays extended along the bar, building unilateral pulling strength toward a one-arm pull-up.
BackBodyweightVertical pull
GoLightWeight mediaarcher-pull-up
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
BicepsRear deltoidsForearmsCore
Equipment
Bodyweight
Pattern
Vertical pull
Setup
- 01Grip a pull-up bar with a very wide overhand grip.
- 02Hang with arms straight and shoulder blades engaged, not fully slack.
- 03Brace the core and set the legs still to prevent swinging.
- 04Decide which side pulls first and shift focus toward that hand.
Execution
- 01Pull your chin toward one hand while the opposite arm straightens along the bar.
- 02Finish with the working-side hand at the chest and the other arm nearly locked out.
- 03Lower under control back to a symmetric dead hang.
- 04Alternate sides or complete all reps on one side before switching.
Checkpoints
- -The straight arm stays extended and pushes down on the bar, it does not just hang.
- -Chin travels toward the working hand, not straight up the middle.
- -No kipping or leg drive on the way up.
- -Both sides get equal reps and equal range.
Common mistakes
- -Bending the assist arm and turning it into a wide pull-up.
- -Swinging the hips to generate momentum.
- -Only training the stronger side through full range.
- -Using a grip too narrow to allow the straight-arm position.
Programming notes
- -Use 3 to 5 sets of 3 to 6 reps per side; quality over volume.
- -Progress from wide-grip pull-ups and side-to-side chins before attempting these.
- -Treat as a skill-strength lift early in the session while fresh.
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