Archer Pull-Up

StrengthPullFunctional

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Body Part: Back

Description

The archer pull-up shifts most of the pulling work to one arm while the other supports you along the bar. Take a wide overhand grip and pull your chest toward one hand, bending that elbow as the opposite arm straightens. Lower back to the center under control, keeping your legs and trunk steady.

How to Perform

Grip a secure pull-up bar with a wide overhand grip and enough clearance for your feet.
Hang with straight arms, legs together or slightly in front of you, and brace your abdomen to limit swinging.
Set your shoulders by pulling them down away from your ears and keeping your chest lifted.
Pull your body toward one hand, bending that elbow while allowing the opposite arm to straighten out to the side along the bar.
Continue until your chest is close to the working hand or as high as you can control. Keep your shoulders level and avoid twisting your torso excessively.
Lower slowly back to a centered dead hang, controlling the movement through both arms.
Repeat toward the other hand. Alternate sides each repetition, or complete the planned repetitions on one side before switching.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a wide overhand grip that feels comfortable at both shoulders.
Wrap your thumbs around the bar for a secure grip.
Exhale as you pull toward the working hand.
Use the same range and repetition count on both sides.
Build up with an assisted version before attempting unassisted repetitions.

Common Mistakes

Bending both elbows evenly instead of keeping the non-working arm nearly straight.
Pulling straight up in the center instead of moving the chest toward the working hand.
Letting the shoulder of the straight arm hang passively instead of keeping it active and down.
Using momentum, swinging the legs, or kipping to reach the top.
Twisting the torso too much instead of shifting sideways with the shoulders and chest under control.
Dropping too fast instead of controlling the lowering phase.