Also known as: archer pull, archer pullup, asymmetric pull-up, one-arm offset pull-up, side-focused pull-up

What is Archer Pull Up?

The Archer Pull Up is a hard unilateral pull-up variation where you pull toward one side while the opposite arm stays extended. It primarily targets the lats, shoulders, traps and forearms and develops unilateral pulling strength, scapular control and core tension.

How to Do Archer Pull Up

  1. Set wide grip: Grab a wide, pronated grip with thumbs over the bar. Hang tall, depress shoulders and brace your core before initiating the pull.
  2. Engage scapula: Start by retracting and depressing your shoulder blades to lock the scapulae in place - maintain tension through the lats and mid-back.
  3. Pull to side: Pull forcefully toward one hand, driving your elbow close to your ribs; keep the opposite arm as straight as possible throughout the movement.
  4. Twist and press: Near the top rotate the opposite palm over the bar and press down to increase height; aim to get your chin above your fist.
  5. Control negative: Lower slowly with control keeping most weight on the pulling arm until the final degrees; relax shoulders briefly at the bottom before the next rep.
  6. Breathe and progress: Exhale on the pull, inhale on the descent; scale with assisted variations or ring rows if needed to safely build unilateral strength.

Muscle Groups

Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Grip the bar wide with pronated grip (palms forward) and thumbs over the bar.
Depress your shoulders and begin by pulling towards one side, keep the opposing arm as straight as possible at all times.
Towards the top range of the movement twist palm of the opposing arm over the bar and push down to increase the maximum height of your pull. Bring the elbow of the main arm close to your side and drive it behind your back while tightening obliques of that side. Aim to bring your chin above your fist. Pause at the top. Lower yourself down with control aiming to keep all of the weight towards the main pulling arm until the very end of your negative movement. Relax the shoulders at the bottom to complete the repetition.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Archer Pull Ups?

Archer Pull Ups increase unilateral pulling strength, build thicker lats and traps, and improve scapular stability and core tension. They transfer to one-arm pull-up progressions and enhance grip and oblique engagement for more balanced pulling mechanics.

What are common mistakes when doing Archer Pull Ups?

Common mistakes include bending the 'straight' arm, using momentum, flaring the shoulders, and poor scapular control. Avoid kipping, maintain a depressed scapula and controlled tempo, and stop if you feel joint pain. Use regressions to preserve technique.

How can I progress to an Archer Pull Up or find alternatives?

Progress with band-assisted archer pulls, archer rows, wide pull-ups and banded one-arm negatives. Use ring negatives and eccentric-focused reps, gradually reducing assistance before attempting full archer pull-ups to build safe unilateral strength.