Archer Pull-Up
One-arm focused pull-up that builds serious strength! A challenging calisthenic to level up your pull-up game.
The Archer Pull-Up is a compound exercise that mainly works the back and biceps. You'll need: pull up bar.
Required Equipment
Archer Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Outer Lats (teres major)
Archer Pull-Up Variations and Alternatives
How to do the Archer Pull-Up
Hang from a pull-up bar with your arms wider than shoulder-width apart, using an overhand grip.
Pull yourself up towards one hand while keeping the other arm straight, as if you are pulling back the string of a bow (hence the name 'archer').
Your body should move in a slight arc, as one arm bends and the other remains straight.
Aim to bring your chin level with the hand of the bending arm.
Lower yourself down in a controlled motion, maintaining the tension in your arms and keeping the 'non-working' arm straight.
Return to the starting position, and then perform the same motion towards the opposite hand for the next rep.
Continue to alternate sides with each rep.
Keep your core engaged and avoid any swinging or jerking movements to maintain good form throughout the exercise.
Keep in mind that Archer Pull-Ups are a more advanced variation of the standard pull-up, requiring greater strength and body control. It is recommended to master regular pull-ups before attempting this variation.
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Archer Pull-Up FAQs
What muscles does the Archer Pull-Up work?
The Archer Pull-Up mainly works the back and biceps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Archer Pull-Up?
Pull up bar.
Is the Archer Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Archer Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Archer Pull-Up variations and alternatives?
Similar exercises include the Archer Push-Up, Butterfly Pull-Up, Close-Grip Pull-Up and Commando Pull-Up.
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