Archer Pull-Up

Start

Finish

similar: Side To Side Chins

How to do it

Take a wide overhand grip, pull up toward one hand while the opposite arm stays almost straight acting as a guide, then lower and alternate sides.

Muscles worked

Primary: back · Also works: biceps, core

Equipment

Pull-up bar

Common mistakes

• Bending the support arm so it shares the load and it stops being an archer rep
• Shrugging the working shoulder up instead of pulling the blade down first
• Snapping into the straight-arm position at the bottom, which loads a locked shoulder hard

Variations

• Archer pull-up with the guide hand on a towel
• Assisted archer pull-up with a light band under one foot

Can't do this one? Swap it for

• Commando Pull-Up
• Pull-Up
• Single-Arm Lat Pulldown

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback