General exercise guide
Archer Pull-Up
Save
Primary
Back
Secondary
Biceps, Forearms
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Pull
See how Archer Pull-Up could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Archer pull-ups pull toward one hand while the other arm extends straight, like drawing a bow. The straight arm provides minimal assistance—most work is done by the pulling side. This is the final progression before one-arm pull-ups.
When to use it
Use for one-arm progression for optimal results.
Who it's for
Advanced lifters seeking to maximize strength gains.
Coaching Note
Grip wide and pull toward one hand while actively extending the other arm straight. The straight arm is for balance, not pulling. Really focus on the working lat doing all the lifting.
Muscles worked: Archer Pull-Up
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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.
When to Use the Archer Pull-Up
Use archer pull-ups when you can do 10+ strict pull-ups and want to progress toward one-arm. They build the unilateral strength and body control needed for single-arm work. Alternate sides each rep or complete one side before switching.
What are common Archer Pull-Up mistakes to avoid?
Not extending straight arm.
On an upper-body pulling movement like the Archer Pull-Up, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using both arms equally.
On an upper-body pulling movement like the Archer Pull-Up, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Poor form - this is a common issue that reduces exercise effectiveness.
On an upper-body pulling movement like the Archer Pull-Up, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Is the Archer Pull-Up right for you?
Advanced lifters seeking to maximize strength gains.
Programming examples for Archer Pull-Up
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength2-4 reps per side
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth4-6 reps per side
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance6-8 reps per side
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 3-5 reps per side. Rest 2 min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Archer Pull-Up fits in your workout
This is one example of how Archer Pull-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Archer Pull-Up3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Archer Pull-Up?
Other Variations
- One-Arm Pull-Up
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Related Content
Safety Notes
- Master pull-ups first.
- Progress slowly.