The archer pull-up mirrors the archer push-up in concept and purpose: wide grip, pull toward one arm while the other extends, load the working side progressively until you can pull the full weight with one arm. It’s T3 in the pull progression and the clearest path to the one-arm pull-up.
Setup
Grip the bar significantly wider than your standard pull-up grip — approximately 1.5 to 2× shoulder width. Both arms extended in a dead hang. This is your starting position.
The Movement
Shift your weight toward your right hand and pull your chest toward your right hand, bending your right elbow and keeping your left arm extended. Your left arm slides along the bar — the hand remains in contact with the bar, providing a decreasing amount of assistance. At the top, your right arm is bent and bearing most of the load. Your left arm is extended to the side with light bar contact.
Lower back to a wide dead hang. Perform the same movement pulling toward the left side. That’s one set.
Loading Variable: The Straight Arm
How much assistance the straight arm provides determines the difficulty:
More assistance: Keep the straight arm pressing down on the bar. This provides counter-force that reduces the load on the working arm.
Less assistance: Reduce pressure from the straight arm until it’s barely touching. This approaches a full one-arm load on the working arm.
Archer negative: Lift the straight arm completely off the bar at the top, lowering on one arm only. This is a direct one-arm pull-up developer — the eccentric of a one-arm pull-up at full load.
Progression Standards
3 sets × 5 reps each side, working arm bearing majority of load, straight arm providing guidance only, consistent → begin one-arm pull-up work → Muscle-Up →
Move. Groove. Repeat. Smooth.
Share your archer pull-up progress →
← L-Sit Pull-Up | Next: Muscle-Up (Bar) →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.