Archer Pull-Up

Archer Pull-Up is an advanced compound pull using pull-up bar. It loads Lats.

Why this lift

The Archer Pull-Up is a advanced compound pull lift. It primarily loads Lats. Biceps, Forearms, Abs, Shoulders help. You need pull-up bar. Most programs place it near the start of a session, while you are fresh. You may also hear it called Archer Pull-Ups.

Vertical and horizontal pulls are how the back gets thick. A full stretch at the bottom is the part most people skip. This one asks for control and existing strength. Skip it until the easier variations in this library feel solid.

Muscles worked

• Primary: Lats
• Secondary: Biceps, Forearms, Abs, Shoulders

Setup

• Take pull-up bar with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Lats.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Archer Pull-Up as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Archer Pull-Up does not agree with you, Assisted Chin-Up trains Lats with a different setup.

Related lifts

• Assisted Chin-Up Lats
• Assisted Pull-Up Lats
• Band Assisted Chin-Up Lats
• Band Assisted Pull-Up Lats
• Bar Pullover Lats
• Barbell Pullover Lats

FAQ

What muscles does the Archer Pull-Up work?

The Archer Pull-Up works Lats (primary), Biceps, Forearms, Abs, Shoulders (secondary).

What equipment do I need for the Archer Pull-Up?

You need pull-up bar.

Is the Archer Pull-Up suitable for beginners?

No. The Archer Pull-Up is marked advanced. Build the pattern with the easier related lifts first.