A unilateral vertical pull that shifts most of the load to one side, stressing the lats and upper-back muscles while the opposite arm remains extended.
How to do the Archer Pull Up#
- Grab a pull-up bar with a wide overhand grip and hang with your arms fully extended while depressing your shoulder blades.
- Lean slightly toward the side you will pull and initiate the movement by driving that elbow down and back.
- Pull your chest toward the working hand while keeping the opposite arm reaching out straight to the side.
- Pause briefly at the top with the working elbow near your ribcage, then lower under control back to the dead hang.
- Repeat for the set and switch sides, keeping the motion smooth and avoiding momentum.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Using body swing or kipping to complete the rep.
- Allowing the extended arm to bend and take load off the working side.
- Shrugging the working shoulder up toward the ear.
- Rotating the torso or kicking the hips to cheat the movement.
