TETSUArcher Pull Up vs Weighted One Hand Pull Up
The Archer Pull Up and the Weighted One Hand Pull Up both train the lats as their primary muscle. The Archer Pull Up is bodyweight-based (a bar, rings or a station) while the Weighted One Hand Pull Up adds external weight to a bodyweight pattern. Here is how they compare and when to pick each.
Side-by-side comparison
| Archer Pull Up | Weighted One Hand Pull Up | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and forearms |
| Equipment | bodyweight | added weight |
| Steps in our guide | 6 | 6 |
How each one starts
Archer Pull Up — first steps
- Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
Weighted One Hand Pull Up — first steps
- Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arm fully extended and your body straight.
Full step-by-step guides are linked below.
Which should you choose?
The Archer Pull Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Weighted One Hand Pull Up adds external load to a bodyweight pattern for direct overload. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the lats adapting.
Full form guides
Common questions
Is the Archer Pull Up better than the Weighted One Hand Pull Up?
Neither is universally better — both train the lats as the primary mover. The Archer Pull Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Weighted One Hand Pull Up adds external load to a bodyweight pattern for direct overload. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Archer Pull Up and the Weighted One Hand Pull Up in the same program?
Yes, but usually not in the same session — they overlap heavily on the lats. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Archer Pull Up and the Weighted One Hand Pull Up work the same muscles?
Yes — the primary muscle is the same (lats) and both rely on the same supporting muscles: biceps and forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.