Archer Pull Up
The point of Archer Pull Up is control through the whole range; pure bodyweight leverage is how it gets there.
How to do Archer Pull Up
- Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
- Continue pulling until your chin is above the bar and your bent arm is fully flexed.
- Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
- Alternate sides with each repetition.
Archer Pull Up Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Archer Pull Up Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Archer Pull Up
Swap Archer Pull Up For
Archer Pull Up — Frequently Asked Questions
How do you do the Archer Pull Up?
Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Engage your core and pull your shoulder blades down and back. As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Archer Pull Up work?
The Archer Pull Up primarily targets the lats. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Archer Pull Up should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Archer Pull Up good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Archer Pull Up?
Try the Cable Thibaudeau Kayak Row, Barbell Decline Wide-grip Pullover or the Weighted One Hand Pull Up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
