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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Archer Pull-Up
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Archer Pull-Up

A wide-grip pull-up where the body travels toward one hand while the other arm stays nearly straight. A unilateral-biased progression toward the one-arm pull-up.

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Primary muscles

  • Lats (Latissimus Dorsi)

Secondary muscles

  • Teres Major
  • Biceps
  • Brachialis
  • Rhomboids
  • Rear Delts
  • Forearm Flexors
Sets
3–4
Reps
3–6 per side
Rest
120–150s

How to perform

Archer Pull-Up movement

Main muscles working (thicker lines)

Starting position

Hang from the bar with a very wide overhand grip, arms straight.

  1. 1

    Pull toward one hand, bending that elbow while the opposite arm stays almost straight.

  2. 2

    Bring the chin over the working hand.

  3. 3

    Lower under control to the centre hang.

  4. 4

    Alternate sides or complete all reps on one side, then switch.

Breathing: Exhale as you pull to the side, inhale as you lower.

Coaching tips

  • Working elbow drives down

  • Straight arm assists only

  • Hips stay under the bar

Common mistakes

  • Bending the assisting arm heavily

  • Twisting the torso

  • Dropping from the top

Safety notes

  • Build a solid base of strict pull-ups first.

  • The straight arm is loaded in a stretched position; keep it controlled.

Details

Body parts
Back · Arms · Upper Body
Equipment
Bodyweight · Pull-Up Bar
Movement
Vertical Pull
Exercise type
Compound
Training goals
Strength · Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Mixed-Grip Pull-UpIntermediate→
  • Pull-UpIntermediate→
  • Side-to-Side Pull-UpAdvanced→
  • Wide-Grip Pull-UpIntermediate→

Harder Variations

  • One-Arm Pull-UpExpert→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.