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Archer Pull-Up

A pull-up variation shifting most of the work to one arm while the other assists minimally, a step toward a one-arm pull-up.

Setup

Grip the bar wider than shoulder width. Wider than a standard pull-up grip to allow the archer motion.

Movement

Pull your body toward one hand. That arm bends significantly while the other stays mostly extended, assisting only slightly. Bring your chin close to the working-side hand. The opposite arm provides support but shouldn't be doing equal work.

Return

Lower with control and switch sides. Alternate which arm does the primary work across sets or reps.

Common Mistake to Avoid

Letting the assisting arm do equal work. If both arms are pulling equally, you've lost the unilateral emphasis that makes this exercise valuable as a progression.

Equipment Pull-up bar
Primary Muscles Back (latissimus dorsi)
Secondary Muscles Biceps, forearms

Why it matters

By pulling your body toward one hand while the opposite arm stays mostly extended, the archer pull-up shifts the majority of the workload onto one side, serving as a progression toward the much more demanding one-arm pull-up. It's a genuine test of unilateral pulling strength.

How to do it

  1. Grip the bar wider than shoulder width. Wider than a standard pull-up grip to allow the archer motion.
  2. Pull your body toward one hand. That arm bends significantly while the other stays mostly extended, assisting only slightly.
  3. Bring your chin close to the working-side hand. The opposite arm provides support but shouldn't be doing equal work.
  4. Lower with control and switch sides. Alternate which arm does the primary work across sets or reps.

Common mistakes

  • Letting the assisting arm do equal work. If both arms are pulling equally, you've lost the unilateral emphasis that makes this exercise valuable as a progression.
  • Attempting this before standard pull-ups are very strong. This is an advanced progression that requires a substantial strength base in standard pull-ups first.
  • Using momentum to swing toward one side. A controlled, deliberate pull builds more real unilateral strength than a swinging motion.
  • Neglecting to train both sides. Alternate which arm leads to build balanced strength on both sides.

Sets & reps by level

Beginner

Not applicable — build a strong standard pull-up base first.

Intermediate

Not typically attempted yet — continue building standard pull-up strength and volume.

Advanced

3–4 sets of 4–6 reps per side once standard pull-ups are performed for high-quality reps with relative ease.

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