The Archer Pull Up

How to do the exercise

The Archer Pull Up is a challenging pull-up variation that builds massive pulling strength, core stability, and grip control. It’s a great progression toward the One Arm Pull Up. Here’s how to perform the Archer Pull Up correctly:

1. Starting Position

Hang from a pull up bar with your hands set wider than shoulder-width. Keep your arms extended, your core engaged, and your shoulders pulled down and back. Make sure your grip is firm and stable before starting the movement.

2. Pulling Phase

Initiate the pull mainly with one arm, bringing your chin close to the hand of your pulling side. The opposite arm stays as straight as possible and only provides minimal support, helping you maintain balance and control during the ascent.

3. Top Position

At the top, your chin should be right next to the working hand. Hold briefly, keeping your body stable and your core tight. Avoid letting the assisting arm bend too much - the focus should remain on the pulling side.

4. Lowering Phase

Slowly lower yourself back to the starting position in a controlled manner. Keep both arms engaged, but maintain most of the effort on the working arm. Reset your body tension before the next repetition.

Recommended Equipment for Archer Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Archer Pull Up is ideal for developing unilateral pulling strength and progressing toward advanced skills:

• Builds massive strength in the lats, biceps, and forearms with minimal assistance from the opposite arm

• Improves shoulder stability, grip endurance, and body control

• Creates a direct pathway toward the One Arm Pull Up

• Enhances symmetry by addressing strength imbalances between both arms

This makes it an advanced exercise for athletes aiming to take their pulling strength to the next level.

Main muscles used

The Archer Pull Up mainly targets:

• Latissimus dorsi (lats)

• Biceps

• Forearms & grip muscles

• Core muscles (for body stabilization)

By practicing this movement, you maximize unilateral strength development and build the foundation for advanced pulling exercises.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Archer Pull Up include:

• Overusing the assisting arm: Keep it as straight as possible to avoid turning the movement into a regular pull up.

• Uneven pulling: Make sure your chin moves directly toward the working hand, not drifting to the middle.

• Rushing the movement: Control both the ascent and descent for maximum strength gains.

• Lack of core engagement: Keep your abs tight to avoid swinging or twisting.

• Poor grip setup: Use a firm grip and avoid hanging too narrow, as this reduces range of motion and stability.

Progress by gradually reducing support from the assisting arm and focusing on clean, controlled repetitions.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!