TETSUArcher Pull Up
The Archer Pull Up is a bodyweight exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
latsback
bicepsforearms
body weight
How to do the Archer Pull Up
- 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.
- As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
- Continue pulling until your chin is above the bar and your bent arm is fully flexed.
- Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
- Alternate sides with each repetition.
Common questions
What muscles does the Archer Pull Up work?
The Archer Pull Up primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Archer Pull Up?
None. The Archer Pull Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Archer Pull Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Archer Pull Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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