Archer pull-up
The archer pull-up is a wide pull-up where you pull toward one hand while the other arm stays straight. The straight arm only guides you, so the working arm carries most of your weight. It trains your lats and biceps, with help from your upper back, forearms and abs. It bridges the gap between two-arm pull-ups and the One-arm pull-up. You need strong, clean Wide-grip pull-ups first. Do the same number of reps on both sides. When it feels easy, try the Typewriter pull-up.
Add it to a workout in the app
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How to do it
- Grip the bar wide, with both arms straight.
- Draw your shoulders down, then pull your body toward your left hand.
- Keep the right arm straight while the left arm bends.
- Lower slowly back to the center, then switch sides.
Then repeat on the other side.
Form tips
- Very wide grip, arms straight.
- Pull toward one hand, the other arm stays straight.
- Chin level with your hand, lower slowly to center.
Common mistake
- Letting the straight arm bend and pull along.