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.
How to Program the Archer Pull-Up
Strength2-4 reps per side
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.
Muscle Growth4-6 reps per side
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.
Endurance6-8 reps per side
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.
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.