Archer Pull-Up
A unilateral pull-up variation where most of the work is done by one arm while the other assists. Key progression toward one-arm pull-ups.
Short answer
Archer Pull-Up: an advanced bodyweight exercise for the lats and biceps. You need a pull-up bar. A typical target: 3 sets of 4-8 reps per side. If it is still too hard, start with the easier variation, “Wide Pull-Up”. Once it feels easy, “One-Arm Pull-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Take a wide grip on the bar.
Pull toward one hand while straightening the other arm.
Lower with control.
Alternate sides or complete all reps on one side.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the archer pull-up work?
The bending arm carries most of your bodyweight, so the lat and biceps on that side work close to a one-arm effort. The straight arm works isometrically along its full length, with the lat and the long head of the triceps holding tension to control the slide. The core and obliques resist the strong sideways pull created by loading one side. This asymmetric loading is exactly what a one-arm pull-up demands, which makes archers the most productive step towards it.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 4 to 8 reps per side, twice a week. You should have around 12 strict pull-ups before starting. Progress by pulling higher on the bending side and letting the straight arm contribute less over time. When you can do eight clean reps per side with the straight arm nearly passive, move to one-arm negatives. Keep volume modest - the load per arm is high and elbows need time to adapt.
If you are stuck
The straight arm going slack is the fault that makes the exercise easier than it looks. If that arm bends, you have turned an archer into a wide pull-up. Keep it locked and under tension for the whole rep. Not pulling high enough is the second problem: your chin should clear the bar on the bending side, not just approach it. Rushing hides both faults, so slow the movement until you can see, on film, that the straight arm stays straight and the chin clears.
Progressions
Level up your training
Archer Pull-Up questions
How do archer pull-ups help with one-arm pull-ups?
Archer pull-ups build unilateral strength by shifting most of your weight to one arm. The assisting arm provides decreasing support as you progress toward full one-arm pull-ups.
How many pull-ups should I do before trying archers?
You should be able to do 12-15 strict pull-ups before attempting archer pull-ups. Also work on wide grip pull-ups to prepare for the wide hand position.
Related Exercises
More Pull exercises
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Ready to Practice Archer Pull-Up?
Find a calisthenics park with pull-up bar near you and start training.