Archer Pull Ups

A unilateral pull-up shifting the body toward one hand while the other arm stays straight, building single-arm pulling strength.

How to do it

1. Grip the bar wider than shoulder width with palms facing away.
2. Pull yourself up while shifting your body toward one hand.
3. Keep the opposite arm straight as a support.
4. Lower yourself under control back to the hang.
5. Alternate sides each rep or complete reps on one side first.

Tips

• Keep the straight arm fully extended and use it only as a guide.
• Pull your chin toward the working hand, not straight up.
• Master wide-grip pull-ups before progressing to archers.

Muscles

Primary: Lats

Secondary: Biceps, Forearm flexors, Rear deltoid, Rhomboids