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    Calisthenics.dk

    Pull · Calisthenics

    Archer Pull-Up - The complete guide

    The archer pull-up is the bridge between a regular pull-up and a one arm pull-up. One arm does most of the work while the other stays nearly straight out to the side for balance.

    How to perform it

    1. 1Take a wide overhand grip, noticeably wider than shoulder width
    2. 2Pull up toward one hand while the other arm stays nearly straight
    3. 3Bring your chest all the way to the working hand at the top
    4. 4Lower yourself back down under control to a full hang
    5. 5Switch sides after a set number of reps

    Common mistakes

    ⚠️ The passive arm bends too much and takes over the work
    ⚠️ Rotating the torso instead of pulling straight up
    ⚠️ Only training the strong side, creating a significant asymmetry

    Progression - the path to mastering it

    1. 10+ strict pull-ups
    2. Wide-grip pull-up
    3. Archer with a slightly bent passive arm
    4. Archer with a nearly straight passive arm
    5. One arm pull-up attempts

    FAQ

    Should I train both sides equally?

    Yes, always. Train the weak side first while fresh, and match rep counts on both sides to avoid asymmetry.

    Does the archer pull-up lead directly to a one arm pull-up?

    It's the most important stepping stone, but most people also need assisted one-arm work with a band or towel before the full version happens.

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