Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All back exercisesBack · Calisthenic

Archer Pull-Up

Progression toward the one-arm pull-up. Shift weight to the working side.

AdvancedBar4 × 3–5/side
Archer Pull-Up demonstration thumbnail — The BEST Archer PULL UP Tutorial | Step By Step Analysis
LatsBar

Archer Pull-Up

Demo · Bodysthenics

Verified Archer Pull-Up demonstration by Bodysthenics. Click to play.

How to do the Archer Pull-Up

  1. 1Wide grip
  2. 2Pull toward the working hand
  3. 3Straight non-working arm

Benefits of the Archer Pull-Up

  • Builds strength and size in the lats through a full, controlled range of motion
  • Builds real relative strength — moving your own bodyweight through space
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services