How to Do the Archer Pull Up
Advanced back exercise — bodyweight.
The Archer Pull Up is an advanced-level back exercise that works several muscles together, led by the lats, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Back
- Primary muscle
- Lats
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 2Engage your core and pull your shoulder blades down and back.
- 3As you pull yourself up, bend one arm and bring your elbow towards your side, while keeping the other arm straight.
- 4Continue pulling until your chin is above the bar and your bent arm is fully flexed.
- 5Lower yourself back down with control, straightening the bent arm and repeating the movement on the other side.
- 6Alternate sides with each repetition.
How to program the Archer Pull Up
- Do the Archer Pull Up early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Archer Pull Up alternatives
No space? These train the same lats, grouped by what you have available.
Easier and harder variations
The Archer Pull Up is rated advanced. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Archer Pull Up with a move for the opposing muscles — the Archer Push-Up (chest) or the Chest Dip (chest). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Archer Pull Up can land on:
- Full Body days — in 1–2 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Archer Pull Up automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Archer Pull Up work?
The Archer Pull Up primarily targets the lats within the back muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Archer Pull Up?
None — the Archer Pull Up is a bodyweight exercise you can do anywhere, no gym required.
Is the Archer Pull Up a compound or isolation exercise?
The Archer Pull Up is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Archer Pull Up should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Archer Pull Up good for beginners?
The Archer Pull Up is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Archer Pull Up?
Good substitutes that train the same lats include the Band Assisted Pull-Up (none), the Chin-Up (bodyweight), the Barbell Pullover (barbell). Pick the one that matches the equipment you have.
Can I do the Archer Pull Up at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
