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.
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.
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
Want Archer Pull-Up in your program?
Get a personalized plan with sets, reps, and progression built in.
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 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
Frequently Asked Questions About the Archer Pull-Up
The Archer Pull-Up primarily targets the Latissimus dorsi, making it an effective exercise for back development. Secondary muscles worked during the Archer Pull-Up include Biceps, Forearms, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Archer Pull-Up is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters seeking to maximize strength gains. Focus on proper technique and consider starting with easier variations.
For the Archer Pull-Up, the recommended approach depends on your goals. 3-4 sets of 3-5 reps per side. Rest 2 min. For strength, use 2-4 reps per side. For muscle growth, perform 4-6 reps per side. For endurance, complete 6-8 reps per side.
The Archer Pull-Up typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Archer Pull-Up include: Typewriter Pull-Up, Weighted Pull-Up. These exercises target similar muscle groups as the Archer Pull-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Master pull-ups first.
- Progress slowly.