Archer Pull-Ups

An archer pull-up starts with a wide grip and shifts the body toward one hand as you rise. The working arm bends strongly while the other arm becomes long across the bar, resembling an archer drawing a bow. It is an advanced uneven pull and a useful bridge toward greater one-sided strength.

How to do archer pull-ups

1. Take a wide overhand grip that still feels comfortable at the shoulders.
2. Begin from a controlled hang and brace your torso.
3. Pull toward one hand, bending that elbow and moving your chest laterally.
4. Let the opposite elbow straighten as the body approaches the working side.
5. Lower under control, then repeat on the other side or complete equal reps per side.

Muscles worked

The lats, upper back, biceps and forearm of the working side accept more of the load than in a normal pull-up. The long arm still assists and stabilises. Your obliques and the rest of the trunk resist twisting as the body travels sideways.

Common mistakes

• Bending both elbows equally. That becomes a wide-grip pull-up; deliberately shift toward the working hand.
• Forcing the assisting arm perfectly straight. Lengthen it progressively rather than locking into a painful position.
• Dropping onto one shoulder. Control the descent and keep both shoulders organised.
• Ignoring the weaker side. Match the range and repetitions rather than letting the stronger arm dominate.

Progressions

First own wide-grip pull-ups and high holds. Begin archer work by shifting only part of the way, then gradually pull closer to one hand and reduce assistance from the long arm. Typewriter pull-ups add controlled travel between sides at the top. A true one-arm pull-up still requires specific assisted one-arm work and patience; archers are preparation, not a guarantee.

Explore all pull-up variations, review proper technique, and keep building strict strength with the 50 pull-ups programme.