Archer Pull up
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The archer pull-up is an advanced body-weight back exercise that shifts most of the load onto one side at a time, building toward the one-arm pull-up. It primarily targets the lats, teres major and minor, infraspinatus, and the lower and middle traps, with the biceps, brachialis, brachioradialis, rear delts and the lower-chest fibers assisting. Use it once standard pull-ups feel easy and you want a harder unilateral pulling challenge.
How to do the Archer Pull up
- 1Grip a pull-bar wider than shoulder-width with both palms facing away (overhand), arms fully extended and shoulders engaged.
- 2Brace your core and pull your shoulder blades down and back to set tension before you leave the dead hang.
- 3Pull yourself up and toward one hand, bending that arm fully while the opposite arm straightens out across the bar.
- 4Keep the straight arm long and lightly loaded, using it for balance rather than to push.
- 5Drive your chin level with the working hand, keeping that elbow tucked and the lat fully contracted at the top.
- 6Lower under control back to a full dead hang, resisting the descent on the working side.
- 7Repeat toward the other hand to complete one rep on that side, alternating sides each rep.
- 8Finish your reps, then step down and release the bar with control.
Form tips
- Pull with the lat and squeeze the shoulder blade down rather than yanking with the biceps alone.
- Keep the support arm nearly straight and quiet — the more it helps pull, the less you train the working side.
- Move slowly and stay tight through the midline so your body doesn't swing or twist toward the bar.
- Build up with banded or feet-assisted reps first if a clean archer rep is out of reach.
- Train both sides for the same reps to keep your back balanced left to right.
Common mistakes
- Bending the support arm and pressing through it, which turns the move into a regular pull-up and removes the unilateral challenge.
- Kipping or swinging to throw yourself up, which kills lat tension and strains the shoulder.
- Stopping short of a full dead hang at the bottom, cutting range of motion and shortchanging the lats.
- Letting the working shoulder shrug up to the ear instead of keeping the blade pulled down, which loads the joint instead of the back.
- Training one strong side more than the other and building a left-right imbalance.
Frequently asked questions
What muscles does the archer pull-up work?
It mainly works the lats, teres major and minor, infraspinatus, and the lower and middle traps, with the biceps, brachialis, brachioradialis, rear delts and lower-chest fibers assisting on each pull.
Is the archer pull-up good for beginners?
No — it is an advanced movement. You should be comfortable doing several strict standard pull-ups first, then progress to banded or feet-assisted archer reps before going fully unloaded.
How is the archer pull-up different from a regular pull-up?
A regular pull-up loads both arms evenly. The archer pull-up pulls you toward one hand while the other arm stays straight, shifting most of the work to one side and building toward the one-arm pull-up.
How many sets and reps should I do?
Because it is demanding, start with 3–4 sets of 3–6 reps per side, keeping each rep strict. Add reps before adding difficulty, and train both sides equally.
What's a good progression toward the archer pull-up?
Master strict overhand pull-ups, then add band or feet assistance to the archer pattern. Reduce the assistance over time until you can complete clean, full-range reps on each side.
