← EXERCISE LIBRARYCalisthenics

Archer Pull-Up

A pull-up shifting toward one hand while the other arm stays straight for support, a step toward the one-arm pull-up. Builds strong unilateral pulling.

DIFFICULTY
Advanced
EQUIPMENT
Pull-up bar
PRIMARY MUSCLES
Lats · Biceps
ALSO WORKS
Rhomboids · Forearms & Grip · Abs
Archer Pull-Up
HOW TO DO IT
  1. 01Take a wide overhand grip on the bar.
  2. 02Pull up while shifting the body toward one hand.
  3. 03Keep the far arm straight, sliding along the bar as support.
  4. 04Bring the chin toward the working hand's side.
  5. 05Lower with control and alternate sides each rep.
COACHING CUES
  1. 01Pull toward the working hand.
  2. 02Keep the support arm straight and active.
  3. 03Control the descent on the working side.
COMMON MISTAKES
  1. 01Bending the support arm so it becomes an even pull-up — keep it straight.
  2. 02Swinging across to the working side — move with control.
  3. 03Attempting it before wide pull-ups are solid — build the base first.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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