Back · Vertical pull
Archer Pull-Ups
The archer pull-up is a wide-grip pull-up where you pull toward one hand while the opposite arm stays straight, shifting most of the load onto a single arm and lat. It builds unilateral pulling strength and is a standard progression on the way to the one-arm pull-up, but it demands a strong base of regular pull-ups.
Also known as: Archer pullup, One-arm pull-up progression, Wide archer pull-up
- Muscle group
- Back
- Movement pattern
- Vertical pull
- Type
- Compound
- Equipment
- Pull-up bar
- Difficulty
- Advanced
What muscles does the archer pull-ups work?
Primary movers
- Latissimus dorsi
- Biceps brachii
Assisting muscles
- Rhomboids
- Teres major
- Trapezius
- Forearms
- Obliques
In an archer pull-up, one arm does the pulling while the other remains straight like the arrow of a bow. The lat, biceps and rear delt on the working side take most of the load.
The extended arm still helps to a degree, acting as a guide. The straighter and more relaxed that arm, the harder the working side has to work.
The obliques and core resist the lean toward the pulling side. A stable trunk makes the movement smooth.
Because each side takes a heavy load, grip and forearm strength become limiting factors. It is a good test of balanced strength between left and right.
How to do the archer pull-ups
Setup
- 1
Hang from a pull-up bar with a wide overhand grip, well outside shoulder width.
- 2
Engage your lats and depress your shoulder blades.
- 3
Cross your ankles and brace your core.
- 4
Decide which side you will pull to first.
Execution
- 1
Pull your body up toward one hand, bending that elbow.
- 2
Keep the opposite arm as straight as possible.
- 3
Continue until your chin or chest reaches the working hand.
- 4
Lower under control, keeping the extended arm straight.
- 5
Return to the centre or alternate sides on the next rep.
- 6
Keep the pull smooth without kipping.
Common archer pull-ups mistakes
Bending the straight arm
A bent assisting arm turns it into a regular wide pull-up and removes the unilateral loading.
The fix: Keep the straight arm extended and use only a light grip assist.
Swinging
Momentum takes the work off the lats and makes the rep less honest.
The fix: Pull slowly and keep your body still.
Dropping on the way down
Letting go of the eccentric wastes a lot of strength gain.
The fix: Lower for two to three seconds, staying under control on one side.
Not building up first
Archer pull-ups stress the elbows and shoulders if you are not strong enough.
The fix: Build to 10 or more strict pull-ups, then add wide-grip and weighted pull-ups.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 per side | Bodyweight | 2 min |
| Building up | 3 | 4–8 per side | Band assisted | 90 s |
| Volume | 3 | 6–8 alternating | Bodyweight, partial range | 90 s |
Train it twice a week at the start of a pull session. If full reps are too hard, assist the straight arm with a towel or band, or use a lower-bar version. Add weight only when strict reps feel easy.
Running the archer pull-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayArcher Pull-Ups variations and alternatives
Pull-Up
EasierThe standard two-arm version. Build up to 10 or more reps first.
Wide-Grip Pull-Up
EasierA wider grip shifts load to the lats and prepares the shoulders for the archer position.
Assisted Archer Pull-Up
EasierA band or towel under the straight hand removes some weight.
Weighted Pull-Up
AlternativeAdds load to a two-arm pull instead of shifting it to one side.
One-Arm Pull-Up
HarderThe long-term goal, with the assisting arm removed completely.
Frequently asked questions
What do archer pull-ups work?
The lats and biceps on the working side, with the traps, rhomboids and core supporting. It builds unilateral strength and highlights imbalances.
How many pull-ups do I need for archer pull-ups?
Around 10 to 12 strict pull-ups is a common benchmark. Adding weighted pull-ups makes the move easier to start.
Are archer pull-ups a path to the one-arm pull-up?
They are a standard progression. They teach the body to pull on one side while the other assists less, and you move toward the one-arm version by making the straight arm do less each time.
How wide should my grip be?
Wider than shoulders, around 1.5 times shoulder width. Too wide strains the shoulders, and too narrow makes it harder to keep the arm straight.
Can I do archer pull-ups with rings?
Yes, rings allow the hands to move freely, which suits the archer path, but they are harder to stabilise. Master the bar version first.
Hercules tracks every archer pull-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play