Archer Pull-Up

PullBarBW

Wide-grip pull-up performed by pulling predominantly to one side while the opposite arm stays extended, like drawing a bow. A key stepping-stone toward the one-arm pull-up.

Demo: Youssef Kilani (Calisthenics)

Sets

3

Reps

3-5 per side

Rest

2 min

Contraindications

Requires 10+ strict wide-grip pull-ups before attempting; shoulder strain risk if attempted too early.

Setup

Take a wide overhand grip, wider than a standard wide-grip pull-up, from a full dead hang.

Execution

  1. 1Pull the body up and to one side, bending that arm fully
  2. 2Keep the opposite arm straight, sliding along the bar for support
  3. 3Drive the working-side elbow down and back
  4. 4Lower under control and repeat, alternating sides

Key cues

  • Bent arm does the work, straight arm just guides
  • Pull your armpit to the working hand
  • Keep the torso from twisting excessively
  • Control the descent — don't just drop

Common faults

  • Letting the 'straight' arm do too much of the pulling
  • Excessive body rotation instead of a clean lateral pull
  • Attempting without sufficient wide-grip pull-up strength first
  • Rushing the eccentric, losing control

Tweaks

  • Use a low bar with feet on the ground for an assisted version (typewriter pull-up)
  • Band-assisted archer pull-up
  • Ring-based archer pull-up for added instability

Regressions

Wide-Grip Pull-UpBand-Assisted Pull-Up

Progressions

One-Arm Pull-Up Progression

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Rhomboids, Forearms, Core

Notes

Prerequisite benchmark commonly cited: at least 10 strict pull-ups and 5-8 wide-grip pull-ups before attempting archers.

Sources

Attribution: Calisthenics / Gymnastic Strength Training canon