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Archer Pull-up

Difficulty: ⭐⭐⭐ Advancedpull

Home Setup

Install a doorway pull-up bar or use a sturdy exposed beam in your home, ensuring it can support dynamic loading and lateral forces

doorway pull-up barceiling-mounted barexposed beam

💡 Pro tip: Place a yoga mat underneath for safety and mark hand positions with tape to ensure consistent spacing during training

Gym Setup

Standard pull-up bar or power rack with pull-up attachment at appropriate height

Safety: Ensure adequate shoulder mobility before attempting; use a spotter or resistance band for initial attempts to prevent sudden drops

💪 Muscles Worked

Latissimus DorsiBiceps BrachiiBrachialisPosterior DeltoidRhomboidsTrapeziusForearm Flexors

⭐ Why This Exercise?

Archer pull-ups develop unilateral pulling strength and serve as an essential progression toward the one-arm pull-up by teaching weight distribution and single-arm loading patterns. This exercise addresses strength imbalances between sides while building exceptional grip strength and core stability required for advanced calisthenics movements.

Make It Easier

Regressions for building up strength

1. Assisted Archer Pull-up with Band

pull-up bar + resistance band

Resistance band reduces bodyweight load while maintaining the movement pattern

2. Archer Rows

low bar + rings + TRX straps

Horizontal pulling variation that builds the same unilateral strength pattern with reduced difficulty

3. Wide Grip Pull-ups

pull-up bar

Develops lat strength and shoulder mobility needed for the extended arm position

Make It Harder

Progressions for advanced athletes

1. Weighted Archer Pull-ups

pull-up bar + weight vest + dip belt

Added resistance increases strength demands on the working arm

2. Assisted One-Arm Pull-up

pull-up bar + towel or band

Reduces assistance from extended arm, placing more load on working side

3. One-Arm Pull-up

pull-up bar

Ultimate unilateral pulling movement with complete load on single arm

↕️ Similar Movements

Typewriter Pull-ups
Dynamic variation that transitions between archer positions at the top of the movement
Commando Pull-ups
Alternative unilateral pulling pattern with parallel grip and rotational component
L-Sit Archer Pull-ups
Adds core engagement and hip flexor strength to the archer pattern
Muscle-up
Advanced pulling movement that benefits from the unilateral strength developed in archers
Front Lever Progressions
Shares similar lat and core engagement with emphasis on straight-arm strength

Form Checklist

✓Pull primarily with one arm while the opposite arm slides out straight along the bar
✓Keep extended arm relatively straight but not locked, maintaining light contact with the bar
✓Drive elbow down and back on the working side, keeping it close to your body
✓Maintain hollow body position with engaged core throughout the movement
✓Control the descent slowly, resisting the urge to drop quickly

Common Mistakes

  • •Bending the extended arm too much, turning the movement into a wide-grip pull-up instead of true archer
  • •Allowing shoulders to shrug up toward ears instead of keeping them depressed and engaged
  • •Twisting torso or hips to compensate for lack of unilateral strength
  • •Pulling too much with the extended arm rather than using it primarily for balance
  • •Losing scapular control and allowing shoulder to protract at the bottom position

📈 When to Progress

Progress when you can perform 3 sets of 5-8 clean reps per side with full range of motion, controlled tempo, and minimal assistance from the extended arm, while maintaining proper body alignment throughout