Archer pull-up is a calisthenics workout that mainly targets the lats and to a slighter degree also targets the traps, biceps, middle back, forearms, and shoulders. It is an excellent upper back strength builder for those who wish to progress towards one arm pull up.

  • Bodyweight
  • Compound
  • Pull-up Bar

This practice gets its name from the figure your upper body builds once your chin comes over the bar, similar to that of an archer arranging to fire an arrow from a bow. One can pull himself up to one side of the chin-bar, while straightening the left one out straight, trying to use the straight arm as little as possible. This exercise has several benefits (including making for a unique style of build-up) and is an excellent way to start conditioning for a relatively advanced exercise, Single Arm Pull-Up. The Single Arm Pull-Up, of course, is a jaw-dropping feat of strength and coordination that requires specific training time to achieve.

Similar Exercises to Try

Equipment Required

Benefits of Archer Pull-up

  • The archer pull-up is an approach to use your bodyweight and add a significant amount of resistance to the traditional pull-up exercise.
  • There’s always a way in the form of this exercise to keep your bodyweight training regimen challenging and fresh.
  • This exercise is linked with the upper-body compound movement, and the thing is that that it works for some muscle groups (back, shoulders, biceps, traps & arms), at the same time that is not possible by any other workout.
  • It is an exercise for establishing your back and arms, and if your objective is a one arm pull-up, then it is necessary to perform it because it is from one of the most elusive and challenging moves in the entire bar calisthenics.

Muscles Worked

Anterior (Front)

  • Deltoid (Front & Back)
  • Biceps Brachii
  • Pectoralis Major

Posterior (Back)

  • Latissimus Dorsi
  • Trapezius

How to do an Archer Pull-up

Fitness model performing a archer pull-up
Fitness model performing a archer pull-up
Fitness model performing a archer pull-up
Fitness model performing a archer pull-up
  1. Hold pull-up bar with an overhand grasp that is broader than shoulder-width.
  2. Start workout though pulling yourself to the left and upward, so that your right arm is parallel to the floor at the top of the pull-up. (If you are not able to do this, try performing and gaining strength through regular pull-ups first).
  3. Now, drop yourself back down and repeat with left arm.
  4. Repeat for the recommended amount of reps.