How to do the Archer Pull Up
Archer Pull Up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Archer Pull Up demonstration · © GymiaFit
Archer Pull Up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Archer Pull Up step by step
- 1Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 2Engage your core and pull your shoulder blades down and back.
- 3As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
- 4Continue pulling until your chin is above the bar and your bent arm is fully flexed.
- 5Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
- 6Alternate sides with each repetition.
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Archer Pull Up — questions
What muscles does the Archer Pull Up work?
The Archer Pull Up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Archer Pull Up?
None — the Archer Pull Up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Archer Pull Up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Archer Pull Up?
Bench Pull-ups, Chin-up, Close Grip Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Archer Pull Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.