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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
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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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