Archer Pull Up: How-to, Tips & More
The Archer Pull Up is a advanced compound exercise for your lats. You do it with pull up bar, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Archer Pull Up
- Hang from the bar with a grip much wider than your shoulders.
- Pull up toward one hand while the other arm straightens along the bar.
- Lower with control.
- Alternate sides each rep.
Archer Pull Up tips
- Build to 12 strict pull-ups before trying these.
Sets and reps
Most lifters do well with 3 to 8 reps per set, and 3 to 8 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Archer Pull Up alternatives
More lats exercises
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Frequently asked questions
What muscles does the Archer Pull Up work?
The Archer Pull Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 3 to 8 reps per set, and many lifters get the best results between 3 to 8 reps. Use a weight that leaves one or two reps in reserve.
Is the Archer Pull Up good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Archer Pull Up?
You need pull up bar.
Add Archer Pull Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon