Archer Pull-Up

A pull-up variation performed with a wider than shoulder-width grip and one arm more bent than the other, mimicking an archer drawing a bow. Builds back and bicep strength.

Instructions

1. Grip the pull-up bar with your hands placed wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended and your body straight.
3. As you pull yourself up, move your body toward one side of the bar (similar to drawing an archer’s bow).
4. Pull the opposite arm’s elbow toward your ribcage on the side you are moving toward.
5. The arm on the opposite side will have a longer range of motion.
6. At the top, one elbow should be bent more than the other, creating the archer position.
7. Lower yourself back down in a controlled manner to the starting position.
8. Repeat, alternating which side you pull toward on successive repetitions.

Tips

• This variation is more challenging than standard pull-ups; build strength with regular pull-ups first.
• Keep your core engaged and body tight throughout.
• Do not use excessive momentum or swinging.
• The archer position helps you work toward one-arm pull-up strength.
• If this is too challenging, use an assisted pull-up machine or resistance band.
• Breathe out as you pull up, breathe in as you lower down.