What is Archer Pull Up?
The Archer Pull Up is a hard-level unilateral pull-up variation where you pull predominantly to one side while the opposite arm stays mostly straight. It primarily targets the lats, shoulders, traps and forearms, improving single-arm pulling strength, core stability and scapular control.
How to Do Archer Pull Up
- Wide Pronated Grip: Grip the bar wide with a pronated grip, thumbs over the bar; position feet and engage core to prepare for unilateral pulling.
- Depress Shoulders: Depress and retract the shoulder blades, creating stable scapular position before pulling; keep chest tall and avoid shrugging throughout the movement.
- Pull Toward One Side: Pull explosively toward your strong side, driving the elbow back and keeping the opposite arm as straight and extended as possible.
- Twist & Pause: At the top, twist the opposing palm over the bar, push down to increase height, bring chin above fist, squeeze main-side obliques and pause.
- Lower with Control: Lower slowly keeping weight on the main pulling arm until the last portion; fully relax shoulders at bottom before starting the next rep.
Muscle Groups
Shoulders, Trapezius, Forearm, Latissimus, Back
Description
Grip the bar wide with pronated grip (palms forward) and thumbs over the bar.Depress your shoulders and begin by pulling towards one side, keep the opposing arm as straight as possible at all times.
Towards the top range of the movement twist palm of the opposing arm over the bar and push down to increase the maximum height of your pull. Bring the elbow of the main arm close to your side and drive it behind your back while tightening obliques of that side. Aim to bring your chin above your fist. Pause at the top. Lower yourself down with control aiming to keep all of the weight towards the main pulling arm until the very end of your negative movement. Relax the shoulders at the bottom to complete the repetition.
Movement Group
Pull
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Archer Pull Ups?
Archer Pull Ups build unilateral pulling strength, increase lat and shoulder development, improve grip and scapular control, and bridge toward one-arm pull-up work. They also challenge core stability and rotational control for functional upper-body power.
What are common mistakes when doing Archer Pull Ups?
Common mistakes include using a too-wide grip, failing to depress scapulae, letting the opposing arm bend, swinging the hips, and rushing the eccentric. Fixes: narrow slightly, reset scapula, maintain core tension, slow negatives and practice assisted variations.
How can I progress to or regress Archer Pull Ups?
Progress by first mastering strict pull-ups and scapular control, then use band-assisted archer reps, uneven pull-ups, slow negatives and archer rows. Regress with band support, Australian archer rows, or partial-range reps until strength and stability improve.