Archer Pull-Up
Unilateral pull-up variation for advanced strength and control
BackAdvancedStrengthPull
At a glance
| Muscles worked | Primary: Lats |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 5-8 each side |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Wide grip on bar
- Step 2: Pull toward one side while keeping other arm straight
- Step 3: Lower with control
- Step 4: Alternate sides
- Step 5: Repeat
Equipment
- Pull-up bar optional
Coaching tips
Benefits
Unilateral pull-up variation for advanced strength and control
Common mistakes
Collapsing the working arm
Make it harder
Slower eccentric
Make it easier
Assisted archer variation
Breathing
Exhale pulling, inhale lowering
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.