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The archer pull-up is one of the best bodyweight exercises for building serious upper body strength, and yes, it also looks seriously impressive.
In this guide, you’ll learn proper form, common mistakes to avoid, and the supporting drills that will get you there faster.
What Is an Archer Pull-Up?
An archer pull-up is a pull-up variation where you pull to one side at a time, keeping the other arm straight, much like an archer drawing a bow. This shifts more of your bodyweight onto one side, making it a progression towards the one-arm pull-up.
How to Do an Archer Pull-Up Step-by-Step
Step 1: Grip the bar correctly
Your thumbs should be above the bar, not wrapped underneath. This allows for smoother wrist movement during the pull.
Step 2: Start in a wide grip stance
Grab the bar slightly wider than shoulder-width apart.
Step 3: Pull to one side
From the dead hang, pull yourself up towards one hand while the other arm stays straight.
Step 4: Roll the wrist over the bar
As you reach the top, lift your wrist over the bar, this is key for clean form.
Step 5: Repeat on the other side
Lower down slowly and repeat the movement to the opposite side.
Do You Need Band Assistance?
Absolutely: you’re never too good for the band in calisthenics. Using a resistance band allows you to train with good form for more reps and build strength without overstraining your joints.
- Loop the band over the bar and place your foot or knee inside.
- Maintain the same wide grip and side pull technique.
Tip: You should be able to perform at least 8-10 regular pull-ups before working on unassisted archer pull-ups.
Form Drill: Archer Australian Rows
If you’re still struggling with form, add archer Australian rows into your training.
How to do them:
- Set a bar at waist height.
- Lie underneath and grab it in a wide grip.
- Pull your chest to one side, rolling the wrist over the bar.
- Lower down slowly before repeating on the other side.
This drill, paired with band-assisted training, will help you master the correct movement pattern.
Why Do Archer Pull-Ups?
Aside from looking cool, there are serious benefits:
- Back & bicep focus: Massive lat stretch compared to regular pull-ups.
- Core, forearm, and shoulder engagement: A complete upper body challenge.
- Mobility improvement: Greater range of motion in the shoulders.
- One-arm pull-up progression: A key step before full one-arm reps.
From Archer to One-Arm Pull-Up
Once you’ve built strength and confidence in your archer pull-ups, you can start experimenting with band-assisted one-arm pull-ups as the next progression.
Don't forget to watch the video tutorial!
Final Word
Archer pull-ups are a challenging but rewarding addition to your calisthenics training. Take it slow, use bands when needed, drill your form with Australian rows, and your progress will skyrocket.
If you’re not at archer level yet, start with the negative pull-up tutorial.
The archer is also a step towards the one-arm pull-up. (blog coming soon!)
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