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Archer Pull Up
A high-level bodyweight variation that builds unilateral lat strength and prepares you for the one-arm pull up.
How to perform.
Follow the sequence — setup is half the lift.
Grip the pull-up bar with an overhand grip significantly wider than your shoulder width.
Engage your core and pull your shoulder blades down and back to create a stable base.
Pull your body toward one hand by bending that arm while keeping the opposite arm as straight as possible.
Concentrate on bringing your chest toward the hand of the pulling arm while the straight arm glides along the top of the bar.
Pause briefly at the top of the movement with your chin over the bar and your pulling elbow tucked to your side.
Lower yourself back to the center starting position with control, maintaining tension throughout the descent.
Repeat the movement on the opposite side to complete one full repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the straight assistance arm excessively during the ascent.
- Kicking the legs or using momentum to reach the top of the bar.
- Shortening the range of motion by not reaching full extension at the bottom.
- Allowing the shoulders to shrug upward toward the ears during the transition.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.