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Lats · Advanced

Archer Pull-Up

Advanced wide-grip pull-up shifting the chest toward one hand while the opposite arm remains progressively straighter.

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Archer Pull-Up demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearmsAbs

Equipment

Bodyweight

Sets × reps

3 × 6 / side

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Hang from a pull-up bar with a wide overhand grip, active shoulders, and a braced trunk.
  2. 02Pull the shoulder blades down and begin drawing the chest toward one hand.
  3. 03Bend the working-side elbow while allowing the opposite arm to straighten across the bar without losing grip.
  4. 04Stop at the highest controlled point without twisting, swinging, or forcing the straight-arm shoulder.
  5. 05Lower to a controlled wide hang, then repeat toward the other hand or complete equal repetitions on each side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionRocky Pull Up PulldownRelated variationOne Arm Chin UpEasier regressionPull-UpsRelated variationElevator Pronated Pull UpRelated variationAssisted Pull-Up MachineRelated variationScapular Pull-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAround-the-World Pull-UpComparable substituteActive Bar HangComparable substituteStrict Ring Muscle-UpComparable substituteRope ClimbComparable substituteSkin The CatComparable substituteBarbell Row

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