Exercise guide
Archer Pull-Up
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Archer Pull-Up is an advanced unilateral variation that shifts the majority of the load to a single arm, serving as a powerful progression toward the one-arm pull-up while building exceptional lat and shoulder stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with an overhand (pronated) grip significantly wider than shoulder-width.
- Hang with arms fully extended in a dead hang position.
- Engage your core and glutes to create a 'hollow body' position, keeping your legs straight or slightly in front of you.
- Depress your scapula by pulling your shoulders down away from your ears.
How to do it
- Pull your chest toward your right hand while simultaneously straightening your left arm and sliding it along the top of the bar.
- Exhale as you pull until your chin is over the bar on the right side and your left arm is fully locked out.
- Inhale as you lower yourself back to the center dead hang position with a controlled 2-3 second tempo.
- Repeat the movement by pulling toward the left hand, alternating sides for each repetition.
Form checklist
- Ensure the assisting arm stays completely straight at the peak of the movement.
- Keep your torso facing forward; avoid rotating your chest toward the pulling arm.
- Maintain a rigid core to prevent swinging or using momentum.
- The pulling elbow should stay tucked close to the ribs, not flared out excessively.
Pro tips
- Think about 'pushing' the bar away with your straight arm to increase the mechanical tension on the pulling side.
- Focus on pulling your shoulder blade down and back before the elbow starts to bend to maximize lat recruitment.
Make it harder
- Add a 2-second isometric hold at the top of each rep with the assisting arm fully extended.
- Perform all reps on one side before switching to the other to increase time under tension for the target limb.
Frequently asked
- What muscles does the archer pull-up work?
- The archer pull-up primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the archer pull-up?
- The archer pull-up uses pull up bar.
- Is the archer pull-up good for beginners?
- The archer pull-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.