Archer Pull Up Guide: Master Unilateral Lat Strength
Learn how to perform archer pull ups with perfect form. Use this advanced bodyweight exercise to bridge the gap toward the one-arm pull up.
How to Perform
- 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
- 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
Primary movers
- Lats
Stabilizers
- Biceps
- Rear Deltoids
- Forearms
- Core
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back