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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

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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