Archer Pull-Up
A wide-grip pull-up where the body travels toward one hand while the other arm stays nearly straight. A unilateral-biased progression toward the one-arm pull-up.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Biceps
- Brachialis
- Rhomboids
- Rear Delts
- Forearm Flexors
- Sets
- 3–4
- Reps
- 3–6 per side
- Rest
- 120–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the bar with a very wide overhand grip, arms straight.
Pull toward one hand, bending that elbow while the opposite arm stays almost straight.
Bring the chin over the working hand.
Lower under control to the centre hang.
Alternate sides or complete all reps on one side, then switch.
Breathing: Exhale as you pull to the side, inhale as you lower.
Coaching tips
Working elbow drives down
Straight arm assists only
Hips stay under the bar
Common mistakes
Bending the assisting arm heavily
Twisting the torso
Dropping from the top
Safety notes
Build a solid base of strict pull-ups first.
The straight arm is loaded in a stretched position; keep it controlled.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.