Archer Pull-Up
Primary
Back
Secondary
Biceps, Forearms
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for one-arm progression for optimal results. The Archer Pull-Up — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps and Forearms.
Everything You Need to Know About the Archer Pull-Up
The Archer Pull-Up is a advanced exercise exercise that targets your Latissimus dorsi. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for one-arm progression for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters seeking to maximize strength gains. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Archer Pull-Up
Primary
Secondary
Stabilizers
Archer Pull-Up form guide
- 1
Grip bar extra wide.
- 2
Pull up toward one hand.
- 3
Extend opposite arm out straight.
- 4
Like drawing a bow for optimal results.
- 5
Lower with control for optimal results.
- 6
Alternate sides for optimal results.
What are the best tips for the Archer Pull-Up?
Progression toward one-arm pull-up.
Straight arm provides minimal help.
Focus on pulling side.
Very challenging for optimal results.
What are common Archer Pull-Up mistakes to avoid?
Not extending straight arm.
On pulling movements like the Archer Pull-Up, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using both arms equally.
On pulling movements like the Archer Pull-Up, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Poor form - this is a common issue that reduces exercise effectiveness.
On pulling movements like the Archer Pull-Up, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Is the Archer Pull-Up right for you?
Advanced lifters seeking to maximize strength gains.
How to Program the Archer Pull-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 3-5 reps per side. Rest 2 min.
What are good alternatives to the Archer Pull-Up?
Other Variations
- One-Arm Pull-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Archer Pull-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master pull-ups first.
- Progress slowly.