Archer Pull-Up

Shifts most of the weight onto one arm: the step before the one-arm pull-up. Logged per side.

• Compound
• Bodyweight
• Advanced

How to do it

• Wide grip; pull toward one hand
• The assisting arm stays almost straight
• Alternate sides and log the reps of one side

Sets, reps and tempo

Ranges: 3–6 reps per side · 1–3 RIR

Tempo: Drive up with intent and no swinging; lower in 2–3 s under control

Common mistakes

• Bending the assisting arm and turning it into a normal pull-up
• Twisting the torso to reach the bar

Muscles worked

Primary

• Lats

Secondary

• Biceps
• Forearm
• Core / abs

Alternatives

• Weighted Pull-Up
• Pull-Ups
• Wide-Grip Pull-Up