Archer Pull-Up

An advanced unilateral pull-up variation. It builds extreme back and arm strength while improving shoulder mobility and body control.

Exercise Details

Level: Advanced
Body Area: upper
Type: pull

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Grip a pull-up bar with a very wide pronated grip. Hang with arms extended and a braced core.

Instructions

1. Pull yourself toward one hand while keeping the other arm straight.
2. Squeeze the lat on the working side.
3. Lower slowly and repeat toward the other hand.
4. Maintain a hollow body position.
5. Control the descent.

Common Mistakes

1. Kicking with the legs.
2. Bending the "straight" arm.
3. Shrugging the shoulders at the top.

Alternative Exercises

Zottman Curl

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A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

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Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

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A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.