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Archer Pull Up

The Archer Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 25%, lats (lower) 17% and biceps (long head) 7%.

Level: AdvancedEquipment: Pull-up barMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Hang from a pull-up bar with palms forward and hands about twice shoulder-width.
  2. Brace the body and pull the shoulders down.
  3. Pull the chest toward one hand while the other arm straightens out along the bar.
  4. Lower slowly back to a full hang.
  5. Pull toward the other hand on the next rep and keep alternating.

Tips

  • Use the straight arm only as a light assist, the bent arm does the work.
  • Keep the legs together and still to avoid swinging.

Common mistakes

  • Bending the assisting arm so it turns into a wide pull-up.
  • Dropping quickly from the top instead of lowering.

Muscles worked by the Archer Pull Up

  • Lats (upper) Primary25%
  • Lats (lower) Primary17%
  • Biceps (long head) Secondary7%
  • Biceps (short head) Secondary7%
  • Lower traps Secondary7%
  • Brachialis Secondary6%
  • Rhomboids Secondary6%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Obliques Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Shifting to one arm doubles its share and loads the trunk. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Archer Pull Up alternatives

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Frequently asked questions

What muscles does the Archer Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), biceps (short head), lower traps, brachialis and rhomboids assist.

Is the Archer Pull Up good for beginners?

The Archer Pull Up is rated advanced. If you are new, learn the Close Grip Pull Up first and build up from there.

What is a good alternative to the Archer Pull Up?

For example the Typewriter Pull Up, Kneeling Single Arm Lat Pulldown and Single Arm Lat Pulldown. They train mostly the same muscles, some with different equipment.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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