Archer Pull-up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Archer Pull-up

Step by step instructions, muscle activation and variants for the Archer Pull-up.

HardRear shouldersTrapezius

About this exercise

The archer pull-up is an advanced calisthenics skill in which one arm performs the pull while the other arm extends out to the side in a straight line, shifting the majority of the load onto a single side. It serves as a progression toward the one-arm pull-up by developing unilateral lat and bicep strength under high tension.

How to Perform

  • Grip a pull-up bar with both hands, wider than shoulder-width apart
  • Hang with arms fully extended and core engaged
  • Initiate the pull by driving one elbow down toward your hip while simultaneously extending the opposite arm out straight to the side
  • Continue pulling until the chin clears the bar, keeping the extended arm as straight as possible
  • Hold briefly at the top with control
  • Slowly lower back to the dead hang under full control
  • Complete all reps on one leading arm before switching to the other side

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Archer Pull-up

The Archer Pull-up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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