Archer Pull-Up
An advanced unilateral pull-up that shifts most of the pulling load onto one arm.
Equipment: Pull-up bar
How to do it
- 1Hang from the bar with a wide overhand grip, wider than a standard pull-up.
- 2Pull yourself up while shifting your body toward one hand, letting the other arm stay extended along the bar.
- 3Bring your chest close to your working-side hand at the top, then lower back to a full hang.
- 4Repeat, alternating which arm does the pulling.
Common mistakes
- Attempting this before you can do multiple strict standard pull-ups.
- Letting the extended arm bend and assist, which defeats the purpose of the movement.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Archer Pull-Up safe for beginners?
The Archer Pull-Up is tagged advanced, meaning it generally works best once you already have some pull training experience. If you're new to training, building a base with the Pull-Up first is a reasonable place to start.
See the Pull-UpWhat muscles does the Archer Pull-Up work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have pull-up-bar for the Archer Pull-Up?
The Barbell Bent-Over Row targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have pull-up-bar available.
See the Barbell Bent-Over RowRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.