pullback

Archer Pull-Up

An advanced unilateral pull-up that shifts most of the pulling load onto one arm.

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

A skill movement: do low-rep sets you can perform cleanly, and end each set before technique breaks down. Adding reps isn't the goal; cleaner, harder reps are.

Goal	Sets	Reps	Rest
Any goal	3-5	3-6 per side	2-3 min

Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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, the Pull-Up builds the same kind of movement with less demand, which makes it a reasonable place to start.

See the Pull-Up

What 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 a pull-up bar for the Archer Pull-Up?

There's no close equivalent in the database without a pull-up bar. The Lat Pulldown trains the same main muscle group, but it's a different movement, so treat it as a broad alternative rather than a direct replacement.

See the Lat Pulldown

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Learn more

Want a full plan built around exercises like this one? Try the workout plan tool.