Archer Pull-Up

Back, Biceps, ForearmsPull-Up Bar

An advanced pull-up variation that shifts most of the load onto one arm, building raw back strength and single-arm pulling capacity.

How to do it

1Grab the bar with a wide grip and hang fully extended.

2Pull your shoulders down and set your core in a stable position.

3Pull yourself up, shifting your weight toward the working arm.

4Extend your non-working arm straight along the bar as you rise.

5Clear your chin over the bar on the working side, then lower under control.

Common mistakes

Kicking or swinging your body, taking work away from the back.

Bending the assisting arm, turning it into a basic wide-grip pull-up.

Dropping down uncontrolled at the bottom, stressing the shoulder joint.

Breathing

Exhale as you pull up; inhale as you lower back down under control.

Make it harder or easier

To scale down, use a resistance band for assistance. To progress, pause at the top of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.