Archer Pull-Up
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A wide-grip pull-up where you pull up to one hand while the other arm stays straight along the bar — shifting most of the load to one side as the bridge toward the one-arm pull-up.
Detail
Take a wide pronated grip. Pull up toward one hand so the chin approaches that fist while the opposite arm extends out straight along the bar, contributing only light assistance. Alternate sides each rep. The bent (working) arm carries most of bodyweight, giving a large unilateral overload to the Latissimus Dorsi and Biceps Brachii that prepares the body for the One-Arm Pull-Up Progression.
Progress by letting the straight arm assist less (lighter grip, eventually a fingertip touch). Keep the movement controlled and the shoulders set; the straight arm and the elbow of the working arm can take strain if the rep is rushed.
Key facts
- Wide grip; pull to one hand while the other arm stays straight as light support.
- Working arm bears most of bodyweight — major unilateral overload.
- Reduce the straight arm's help to progress toward the one-arm pull-up.
Connections
- Pull-Up Progression — step 7 (unilateral bridge).
- Full Pull-Up / One-Arm Pull-Up Progression — adjacent steps.
- Latissimus Dorsi — prime mover.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.